Week 5 Shoulder day

nach dwhite76

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Zusammenfassung

  • event_availableFebruary 5th, 2017
  • schedule0 minutes
  • equalizer30 sets,  540 reps
  • fitness_center12156.28 lbs

1. Lateral raise rack run

  • Set 1: 10 x 4.54 lbs
  • Set 2: 10 x 6.8 lbs
  • Set 3: 10 x 9.07 lbs
  • Set 4: 10 x 11.34 lbs
  • Set 5: 10 x 11.34 lbs
  • Set 6: 10 x 11.34 lbs
  • Set 7: 10 x 9.07 lbs
  • Set 8: 10 x 9.07 lbs
  • Set 9: 10 x 6.8 lbs
  • Set 10: 10 x 4.54 lbs

Total: 839.15 lbs

2. Smith machine shoulder press

  • Set 1: 10 x 70.31 lbs
  • Set 2: 10 x 83.91 lbs
  • Set 3: 10 x 102.06 lbs
  • Set 4: 10 x 70.31 lbs

Total: 3265.87 lbs

3. Plate front raise superset with

  • Set 1: 15 x 20.41 lbs
  • Set 2: 15 x 20.41 lbs
  • Set 3: 15 x 20.41 lbs
  • Set 4: 15 x 20.41 lbs

Total: 1224.7 lbs

4. Bent over db rear delt flies

  • Set 1: 15 x 13.61 lbs
  • Set 2: 15 x 13.61 lbs
  • Set 3: 15 x 9.07 lbs
  • Set 4: 15 x 9.07 lbs

Total: 680.39 lbs

5. Behind back cable lateral raise superset with

  • Set 1: 30 x 11.34 lbs
  • Set 2: 30 x 9.07 lbs
  • Set 3: 30 x 13.61 lbs
  • Set 4: 30 x 13.61 lbs

Total: 1428.82 lbs

6. Shrugs (front/side)

  • Set 1: 40 x 29.48 lbs
  • Set 2: 40 x 29.48 lbs
  • Set 3: 40 x 29.48 lbs
  • Set 4: 40 x 29.48 lbs

Total: 4717.36 lbs