Saga of the Shoulder Press (3RM)

by hulksmash81

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Summary

  • event_availableJanuary 11th, 2019
  • schedule1 h
  • equalizer43 sets,  467 reps
  • fitness_center15242.5 lbs

1. Barbell Shoulder Press

  • Set 1: 3 x 45 lbs
  • Set 2: 3 x 60 lbs
  • Set 3: 3 x 75 lbs
  • Set 4: 3 x 90 lbs
  • Set 5: 3 x 105 lbs
  • Set 6: 3 x 120 lbs
  • Set 7: 3 x 135 lbs

Total: 1890 lbs

2. Dumbbell Lateral Raise

  • Set 1: 12 x 15 lbs
  • Set 2: 12 x 20 lbs
  • Set 3: 8 x 25 lbs

Total: 620 lbs

3. Barbell Rear Delt Row

  • Set 1: 9 x 135 lbs
  • Set 2: 8 x 135 lbs
  • Set 3: 8 x 135 lbs

Total: 3375 lbs

4. Face Pull

  • Set 1: 12 x 65 lbs
  • Set 2: 12 x 65 lbs
  • Set 3: 12 x 65 lbs

Total: 2340 lbs

5. Standing One Arm Bicep Curl with Cable

  • Set 1: 25 x 10 lbs
  • Set 2: 20 x 15 lbs
  • Set 3: 15 x 20 lbs
  • Set 4: 12 x 25 lbs

Total: 1150 lbs

6. Chin-ups

  • Set 1: 12 x 0 lbs
  • Set 2: 12 x 0 lbs
  • Set 3: 8 x 0 lbs

Total: 0 lbs

7. Alternating Incline Curl with Dumbbell

  • Set 1: 15 x 17.5 lbs
  • Set 2: 12 x 22.5 lbs
  • Set 3: 6 x 25 lbs

Total: 682.5 lbs

8. Hammer Curl

  • Set 1: 20 x 5 lbs
  • Set 2: 15 x 10 lbs
  • Set 3: 9 x 15 lbs

Total: 385 lbs

9. Triceps Pushdown with Cable

  • Set 1: 15 x 40 lbs
  • Set 2: 15 x 45 lbs
  • Set 3: 12 x 50 lbs
  • Set 4: 10 x 55 lbs

Total: 2425 lbs

10. Cable Rope Overhead Triceps Extension

  • Set 1: 15 x 5 lbs
  • Set 2: 15 x 10 lbs
  • Set 3: 12 x 15 lbs
  • Set 4: 10 x 20 lbs
  • Set 5: 10 x 10 lbs

Total: 705 lbs

11. Overhead Cable Curl

  • Set 1: 12 x 25 lbs
  • Set 2: 12 x 30 lbs
  • Set 3: 10 x 35 lbs
  • Set 4: 12 x 30 lbs
  • Set 5: 12 x 25 lbs

Total: 1670 lbs