Delts

by garynchurchman

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Summary

  • event_availableAugust 5th, 2013
  • schedule1 h
  • equalizer27 sets, 263 reps
  • fitness_center

1. Overhead press

  • Set 1: 10 x 

Total: 

2. Dumbbell overhead press

  • Set 1: 10 x 
  • Set 2: 9 x 
  • Set 3: 8 x 

Total: 

3. Alternate seated dumbbell flys

  • Set 1: 16 x 
  • Set 2: 14 x 
  • Set 3: 12 x 

Total: 

4. Lateral raises/out-in

  • Set 1: 10 x 

Total: 

5. Jerks

  • Set 1: 10 x 

Total: 

6. Alternate 1 hand flys

  • Set 1: 10 x 

Total: 

7. Dumbbell lat raise

  • Set 1: 10 x 

Total: 

8. Free shoulder Shrugs

  • Set 1: 12 x 
  • Set 2: 10 x 
  • Set 3: 9 x 

Total: 

9. Delt blaster

  • Set 1: 12 x 
  • Set 2: 10 x 
  • Set 3: 8 x 

Total: 

10. Shoulder circuit

  • Set 1: 10 x 

Total: 

11. Cable cross flys

  • Set 1: 10 x 
  • Set 2: 9 x 
  • Set 3: 8 x 

Total: 

12. Arnies

  • Set 1: 10 x 
  • Set 2: 8 x 
  • Set 3: 7 x 

Total: 

13. Hang cleans

  • Set 1: 8 x 
  • Set 2: 7 x 
  • Set 3: 6 x 

Total: