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Shoulders

by fitfocus88

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Summary

  • event_availableApril 27th, 2019
  • schedule1 h
  • equalizer73 sets,  711 reps
  • fitness_center23916 lbs

1. Alternate Deltoid Raise

  • Set 1: 4 x 20 lbs
  • Set 2: 10 x 15 lbs
  • Set 3: 10 x 15 lbs

Total: 380 lbs

2. Arm Circles

  • Set 1: 13 x 10 lbs
  • Set 2: 12 x 10 lbs
  • Set 3: 12 x 10 lbs

Total: 370 lbs

3. Arnold DB Press

  • Set 1: 8 x 30 lbs
  • Set 2: 8 x 30 lbs
  • Set 3: 7 x 30 lbs

Total: 690 lbs

4. DB Incline Shoulder Raise

  • Set 1: 25 x 45 lbs

Total: 1125 lbs

5. DB Scaption

  • Set 1: 10 x 20 lbs
  • Set 2: 10 x 20 lbs
  • Set 3: 8 x 20 lbs
  • Set 4: 8 x 20 lbs
  • Set 5: 8 x 20 lbs

Total: 880 lbs

6. See-Saw Press Alternative Side Press

  • Set 1: 12 x 30 lbs
  • Set 2: 12 x 30 lbs

Total: 720 lbs

7. Cuban Dumbbell Press

  • Set 1: 4 x 30 lbs
  • Set 2: 3 x 30 lbs

Total: 210 lbs

8. Seated Shoulder Press Machine Palms Out

  • Set 1: 8 x 60 lbs
  • Set 2: 8 x 60 lbs
  • Set 3: 8 x 60 lbs
  • Set 4: 6 x 60 lbs
  • Set 5: 8 x 60 lbs
  • Set 6: 8 x 50 lbs
  • Set 7: 12 x 50 lbs
  • Set 8: 10 x 50 lbs
  • Set 9: 10 x 50 lbs
  • Set 10: 8 x 60 lbs

Total: 4760 lbs

9. Seated Machine Shoulder Press Palms In

  • Set 1: 8 x 70 lbs
  • Set 2: 8 x 70 lbs
  • Set 3: 8 x 70 lbs
  • Set 4: 8 x 70 lbs
  • Set 5: 8 x 70 lbs
  • Set 6: 10 x 60 lbs
  • Set 7: 8 x 70 lbs
  • Set 8: 8 x 70 lbs
  • Set 9: 8 x 70 lbs
  • Set 10: 8 x 70 lbs

Total: 5640 lbs

10. Cable Side Shoulder Raise

  • Set 1: 8 x 11 lbs
  • Set 2: 10 x 11 lbs
  • Set 3: 10 x 11 lbs
  • Set 4: 10 x 11 lbs
  • Set 5: 10 x 11 lbs
  • Set 6: 10 x 11 lbs

Total: 638 lbs

11. Cable Front Shoulder Raise

  • Set 1: 10 x 11 lbs
  • Set 2: 10 x 11 lbs
  • Set 3: 10 x 11 lbs
  • Set 4: 10 x 11 lbs
  • Set 5: 10 x 11 lbs
  • Set 6: 10 x 11 lbs

Total: 660 lbs

12. Cable Cross Shoulder Raise

  • Set 1: 8 x 11 lbs
  • Set 2: 10 x 11 lbs
  • Set 3: 10 x 11 lbs
  • Set 4: 10 x 11 lbs
  • Set 5: 10 x 11 lbs

Total: 528 lbs

13. DB Two Arm Upright Row

  • Set 1: 5 x 55 lbs
  • Set 2: 8 x 49.5 lbs
  • Set 3: 8 x 49.5 lbs
  • Set 4: 8 x 49.5 lbs
  • Set 5: 8 x 49.5 lbs

Total: 1859 lbs

14. Cable lateral Pull down

  • Set 1: 20 x 16.5 lbs
  • Set 2: 20 x 16.5 lbs
  • Set 3: 12 x 22 lbs
  • Set 4: 12 x 22 lbs
  • Set 5: 12 x 22 lbs
  • Set 6: 12 x 22 lbs

Total: 1716 lbs

15. Cable Face Pull

  • Set 1: 12 x 55 lbs
  • Set 2: 12 x 55 lbs
  • Set 3: 10 x 55 lbs
  • Set 4: 12 x 55 lbs
  • Set 5: 12 x 55 lbs

Total: 3190 lbs

16. Cable Pull Down Straight Bar

  • Set 1: 10 x 55 lbs

Total: 550 lbs