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Englishexpand_more

Deltoid Domination

by hulksmash81

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Summary

  • event_availableJuly 30th, 2016
  • schedule45 minutes
  • equalizer43 sets,  344 reps
  • fitness_center9020 lbs

1. Bus Driver

  • Set 1: 8 x 25 lbs
  • Set 2: 8 x 25 lbs
  • Set 3: 8 x 25 lbs

Total: 600 lbs

2. Barbell Close Grip Front Raise

  • Set 1: 8 x 20 lbs
  • Set 2: 8 x 20 lbs
  • Set 3: 8 x 20 lbs

Total: 480 lbs

3. Barbell Front Raise

  • Set 1: 8 x 20 lbs
  • Set 2: 8 x 20 lbs
  • Set 3: 8 x 20 lbs

Total: 480 lbs

4. Barbell Wide Grip Front Raise

  • Set 1: 8 x 20 lbs
  • Set 2: 8 x 20 lbs
  • Set 3: 8 x 20 lbs

Total: 480 lbs

5. 3 way raise

  • Set 1: 8 x 12.5 lbs
  • Set 2: 8 x 12.5 lbs
  • Set 3: 8 x 12.5 lbs
  • Set 4: 8 x 12.5 lbs
  • Set 5: 8 x 12.5 lbs
  • Set 6: 8 x 12.5 lbs
  • Set 7: 8 x 12.5 lbs

Total: 700 lbs

6. Dumbbell Cable Fly (Bottom)

  • Set 1: 8 x 7.5 lbs
  • Set 2: 8 x 7.5 lbs
  • Set 3: 8 x 7.5 lbs
  • Set 4: 8 x 7.5 lbs
  • Set 5: 8 x 7.5 lbs
  • Set 6: 8 x 7.5 lbs
  • Set 7: 8 x 7.5 lbs

Total: 420 lbs

7. Dumbbell Cable Fly (Middle)

  • Set 1: 8 x 7.5 lbs
  • Set 2: 8 x 7.5 lbs
  • Set 3: 8 x 7.5 lbs
  • Set 4: 8 x 7.5 lbs
  • Set 5: 8 x 7.5 lbs
  • Set 6: 8 x 7.5 lbs
  • Set 7: 8 x 7.5 lbs

Total: 420 lbs

8. Barbell Incline Bench Press

  • Set 1: 8 x 80 lbs
  • Set 2: 8 x 80 lbs
  • Set 3: 8 x 80 lbs
  • Set 4: 8 x 80 lbs
  • Set 5: 8 x 80 lbs
  • Set 6: 8 x 80 lbs
  • Set 7: 8 x 80 lbs

Total: 4480 lbs

9. Hammer Curl

  • Set 1: 8 x 40 lbs
  • Set 2: 8 x 40 lbs
  • Set 3: 8 x 40 lbs

Total: 960 lbs