Shoulders

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Zusammenfassung

  • event_availableMarch 28th, 2013
  • schedule1 h
  • equalizer36 sets,  604 reps
  • fitness_center35715 lbs

1. Lateral Raises+ Shoulder Flys

  • Set 1: 30 x 10 lbs

Total: 300 lbs

2. Weighted Lateral Raises

  • Set 1: 10 x 25 lbs
  • Set 2: 12 x 30 lbs
  • Set 3: 12 x 30 lbs

Total: 970 lbs

3. Arm Flys

  • Set 1: 12 x 30 lbs
  • Set 2: 12 x 35 lbs
  • Set 3: 12 x 35 lbs

Total: 1200 lbs

4. Shoulder Press

  • Set 1: 12 x 50 lbs
  • Set 2: 12 x 60 lbs

Total: 1320 lbs

5. Arnold press

  • Set 1: 12 x 35 lbs
  • Set 2: 10 x 35 lbs

Total: 770 lbs

6. Dumbbell shrugs

  • Set 1: 15 x 90 lbs
  • Set 2: 15 x 95 lbs
  • Set 3: 15 x 100 lbs

Total: 4275 lbs

7. Upright row

  • Set 1: 12 x 85 lbs
  • Set 2: 8 x 80 lbs
  • Set 3: 4 x 80 lbs

Total: 1980 lbs

8. Machine shrugs

  • Set 1: 20 x 270 lbs
  • Set 2: 20 x 270 lbs
  • Set 3: 15 x 270 lbs

Total: 14850 lbs

9. Shrugs With Plate

  • Set 1: 25 x 45 lbs
  • Set 2: 25 x 45 lbs
  • Set 3: 25 x 45 lbs

Total: 3375 lbs

10. Military press

  • Set 1: 12 x 115 lbs
  • Set 2: 12 x 115 lbs
  • Set 3: 8 x 135 lbs
  • Set 4: 8 x 95 lbs

Total: 4600 lbs

11. Scarecrows

  • Set 1: 20 x 5 lbs
  • Set 2: 20 x 5 lbs
  • Set 3: 20 x 5 lbs

Total: 300 lbs

12. Circles

  • Set 1: 40 x 5 lbs
  • Set 2: 40 x 10 lbs
  • Set 3: 40 x 5 lbs

Total: 800 lbs

13. Lateral raises w/plate

  • Set 1: 15 x 25 lbs
  • Set 2: 12 x 25 lbs
  • Set 3: 12 x 25 lbs

Total: 975 lbs