Shoulders/Triceps

nach dwhite76

Einstellungen

lbskgs

Zusammenfassung

May 8th, 2019
49 minutes
33 sets, 258 reps
14572 lbs

1. Standing cable shoulder press

Set 1: 12 x 60.5 lbs
Set 2: 10 x 55 lbs
Set 3: 8 x 49.5 lbs
Set 4: 6 x 44 lbs

Total: 1936 lbs

2. Seated machine shoulder press

Set 1: 4 x 140 lbs
Set 2: 4 x 130 lbs
Set 3: 4 x 120 lbs
Set 4: 4 x 110 lbs

Total: 2000 lbs

3. Standing double arm dumbbell side lateral

Set 1: 12 x 25 lbs
Set 2: 10 x 22.5 lbs
Set 3: 8 x 17.5 lbs

Total: 665 lbs

4. Standing dumbbell front raise

Set 1: 12 x 25 lbs
Set 2: 10 x 22.5 lbs
Set 3: 8 x 20 lbs

Total: 685 lbs

5. Reverse pec dec rear delt fly

Set 1: 8 x 80 lbs
Set 2: 8 x 60 lbs
Set 3: 8 x 40 lbs

Total: 1440 lbs

6. Tricep cable pressdown

Set 1: 12 x 110 lbs
Set 2: 10 x 99 lbs
Set 3: 8 x 88 lbs
Set 4: 6 x 77 lbs

Total: 3476 lbs

7. Smith Machine Close Grip Bench Press

Set 1: 4 x 135 lbs
Set 2: 4 x 135 lbs
Set 3: 4 x 135 lbs
Set 4: 4 x 135 lbs

Total: 2160 lbs

8. Single arm dumbbell kickback

Set 1: 12 x 30 lbs
Set 2: 10 x 25 lbs
Set 3: 8 x 20 lbs
Set 4: 8 x 20 lbs

Total: 930 lbs

9. Single arm dumbbell overhead extension

Set 1: 8 x 40 lbs
Set 2: 8 x 40 lbs
Set 3: 8 x 40 lbs
Set 4: 8 x 40 lbs

Total: 1280 lbs

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