Englishexpand_more

2018 Lean Bulk - Delt All (Press Centric)

by edward-iffen

Settings

List View

Summary

  • event_availableOctober 2nd, 2022
  • schedule1 h
  • equalizer40 sets,  472 reps
  • fitness_center15366.44 lbs

1. (Warm Up) Lateral Raise

  • Set 1: 50 x 2.2 lbs
  • Set 2: 30 x 2.2 lbs

Total: 176.37 lbs

2. Standing Barbell Overhead Press

  • Set 1: 12 x 22.93 lbs
  • Set 2: 12 x 36.38 lbs
  • Set 3: 5 x 67.02 lbs
  • Set 4: 9 x 67.02 lbs
  • Set 5: 3 x 81.35 lbs

Total: 1893.99 lbs

3. Shoulder Press (Smith)

  • Set 1: 10 x 55.12 lbs
  • Set 2: 8 x 55.12 lbs
  • Set 3: 6 x 55.12 lbs
  • Set 4: 4 x 55.12 lbs

Total: 1543.24 lbs

4. DB Shoulder Press

  • Set 1: 8 x 22.05 lbs
  • Set 2: 8 x 27.56 lbs
  • Set 3: 4 x 33.07 lbs
  • Set 4: 5 x 33.07 lbs

Total: 694.46 lbs

5. Dumbell Rear Delt Fly

  • Set 1: 30 x 5.51 lbs
  • Set 2: 30 x 5.51 lbs
  • Set 3: 20 x 11.02 lbs
  • Set 4: 20 x 11.02 lbs
  • Set 5: 15 x 16.53 lbs
  • Set 6: 12 x 22.05 lbs

Total: 1284.19 lbs

6. Cable Standing Rear Delt Fly

  • Set 1: 12 x 11.02 lbs
  • Set 2: 4 x 22.05 lbs
  • Set 3: 8 x 11.02 lbs
  • Set 4: 10 x 11.02 lbs
  • Set 5: 10 x 11.02 lbs
  • Set 6: 2 x 22.05 lbs

Total: 573.2 lbs

7. Barbell Front Delt Pull

  • Set 1: 5 x 81.35 lbs
  • Set 2: 5 x 81.35 lbs
  • Set 3: 5 x 81.35 lbs

Total: 1220.26 lbs

8. Smith Machine Shoulder Press (F & B)

  • Set 1: 10 x 55.12 lbs
  • Set 2: 7 x 55.12 lbs
  • Set 3: 6 x 55.12 lbs

Total: 1267.66 lbs

9. Kneeling Pike Push Up (FST-7)

  • Set 1: 15 x 77.16 lbs
  • Set 2: 12 x 77.16 lbs
  • Set 3: 12 x 77.16 lbs
  • Set 4: 12 x 77.16 lbs
  • Set 5: 12 x 77.16 lbs
  • Set 6: 12 x 77.16 lbs
  • Set 7: 12 x 77.16 lbs

Total: 6713.08 lbs