Delts

by garynchurchman

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Summary

  • event_availableSeptember 19th, 2013
  • schedule2 h
  • equalizer31 sets, 439 reps
  • fitness_center

1. Dumbbell overhead press

  • Set 1: 16 x 

Total: 

2. Alternate seated dumbbell flys

  • Set 1: 14 x 

Total: 

3. Lateral raises/out-in

  • Set 1: 10 x 

Total: 

4. Jerks

  • Set 1: 10 x 

Total: 

5. Alternate 1 hand flys

  • Set 1: 8 x 

Total: 

6. Dumbbell lat raise

  • Set 1: 15 x 
  • Set 2: 15 x 
  • Set 3: 15 x 

Total: 

7. Free shoulder Shrugs

  • Set 1: 15 x 
  • Set 2: 15 x 
  • Set 3: 15 x 

Total: 

8. Delt blaster

  • Set 1: 15 x 
  • Set 2: 15 x 
  • Set 3: 15 x 

Total: 

9. Shoulder circuit

  • Set 1: 15 x 
  • Set 2: 15 x 

Total: 

10. Cable cross flys

  • Set 1: 16 x 
  • Set 2: 15 x 
  • Set 3: 14 x 

Total: 

11. Arnies

  • Set 1: 16 x 
  • Set 2: 15 x 
  • Set 3: 14 x 

Total: 

12. Hang cleans

  • Set 1: 8 x 

Total: 

13. Seated shrugs

  • Set 1: 15 x 
  • Set 2: 15 x 
  • Set 3: 15 x 

Total: 

14. Machine overhead press

  • Set 1: 15 x 
  • Set 2: 14 x 
  • Set 3: 13 x 

Total: 

15. Shrugs

  • Set 1: 15 x 

Total: 

16. Combo shoulder raise

  • Set 1: 16 x 

Total: