Shoulders

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Zusammenfassung

  • event_availableMay 3rd, 2013
  • schedule1 h
  • equalizer38 sets,  584 reps
  • fitness_center40526 lbs

1. Lateral Raises+ Shoulder Flys

  • Set 1: 30 x 10 lbs

Total: 300 lbs

2. Seated Weighted Lateral Raises

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

Total: 960 lbs

3. Arm Flys

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

Total: 1260 lbs

4. Shoulder Press

  • Set 1: 11 x 60 lbs
  • Set 2: 8 x 65 lbs
  • Set 3: 2 x 60 lbs

Total: 1300 lbs

5. Arnold press

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

Total: 1200 lbs

6. Dumbbell shrugs

  • Set 1: 15 x 95 lbs
  • Set 2: 14 x 105 lbs
  • Set 3: 10 x 100 lbs

Total: 3895 lbs

7. Upright row

  • Set 1: 11 x 90 lbs
  • Set 2: 10 x 90 lbs
  • Set 3: 10 x 90 lbs

Total: 2790 lbs

8. Machine shrugs

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

Total: 16200 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: 8 x 135 lbs

Total: 2460 lbs

11. Scarecrows

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

Total: 200 lbs

12. Circles

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

Total: 400 lbs

13. Lateral raises w/plate

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

Total: 750 lbs

14. Seated lateral raises

  • Set 1: 12 x 15.5 lbs
  • Set 2: 12 x 17.5 lbs

Total: 396 lbs

15. Face pulls

  • Set 1: 12 x 140 lbs
  • Set 2: 12 x 140 lbs
  • Set 3: 12 x 140 lbs

Total: 5040 lbs