Delts

by garynchurchman

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Summary

  • event_availableNovember 4th, 2013
  • schedule6 h
  • equalizer36 sets, 424 reps
  • fitness_center

1. Dumbbell overhead press

  • Set 1: 10 x 
  • Set 2: 10 x 
  • Set 3: 10 x 
  • Set 4: 10 x 
  • Set 5: 10 x 
  • Set 6: 10 x 
  • Set 7: 10 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: 12 x 
  • Set 2: 10 x 
  • Set 3: 8 x 

Total: 

6. Dumbbell lat raise

  • Set 1: 15 x 

Total: 

7. Free shoulder Shrugs

  • Set 1: 12 x 

Total: 

8. Delt blaster

  • Set 1: 15 x 

Total: 

9. Shoulder circuit

  • Set 1: 12 x 

Total: 

10. Cable cross flys

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

Total: 

11. Arnies

  • Set 1: 12 x 

Total: 

12. Hang cleans

  • Set 1: 8 x 

Total: 

13. Seated shrugs

  • Set 1: 12 x 

Total: 

14. Machine overhead press

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

Total: 

15. Shrugs

  • Set 1: 12 x 

Total: 

16. Combo shoulder raise

  • Set 1: 20 x 

Total: 

17. Lay down lat raises

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

Total: 

18. Seated raises

  • Set 1: 10 x 

Total: 

19. Cable lat raises

  • Set 1: 12 x 

Total: 

20. Rear Delt raises

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

Total: