Shoulders/traps

by ecarrillo003

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Summary

  • event_availableSeptember 4th, 2015
  • schedule1 h
  • equalizer35 sets, 406 reps
  • fitness_center

1. Cable lateral raises

  • Set 1: 10 x 
  • Set 2: 12 x 
  • Set 3: 12 x 

Total: 

2. Machine Delt fly

  • Set 1: 12 x 
  • Set 2: 10 x 
  • Set 3: 10 x 
  • Set 4: 8 x 

Total: 

3. Upright rows

  • Set 1: 12 x 
  • Set 2: 12 x 
  • Set 3: 10 x 

Total: 

4. Smith machine shrugs

  • Set 1: 12 x 
  • Set 2: 12 x 
  • Set 3: 12 x 

Total: 

5. shoulder press

  • Set 1: 10 x 
  • Set 2: 10 x 
  • Set 3: 7 x 
  • Set 4: 10 x 

Total: 

6. front over-head dumbbell raises

  • Set 1: 10 x 
  • Set 2: 10 x 
  • Set 3: 10 x 

Total: 

7. Bent over lateral raises

  • Set 1: 12 x 
  • Set 2: 12 x 
  • Set 3: 12 x 

Total: 

8. One-handed dumbbell lateral raises

  • Set 1: 12 x 
  • Set 2: 12 x 
  • Set 3: 12 x 

Total: 

9. Behind neck press S1

  • Set 1: 12 x 
  • Set 2: 12 x 
  • Set 3: 12 x 

Total: 

10. Standing machine shrugs

  • Set 1: 20 x 
  • Set 2: 20 x 
  • Set 3: 20 x 

Total: 

11. Wide-grip upright row

  • Set 1: 10 x 
  • Set 2: 9 x 
  • Set 3: 8 x 

Total: