Englishexpand_more

Shoulders & Abs

by ibarra951

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Summary

  • event_availableMarch 11th, 2013
  • schedule41 minutes
  • equalizer20 sets,  235 reps
  • fitness_center6930 lbs

1. Dumbbell front straight arm shoulder raises

  • Set 1: 10 x 10 lbs
  • Set 2: 10 x 15 lbs
  • Set 3: 10 x 20 lbs
  • Set 4: 8 x 25 lbs

Total: 650 lbs

2. Dumbbell side lateral raises (s/s)

  • Set 1: 10 x 10 lbs
  • Set 2: 10 x 15 lbs
  • Set 3: 10 x 20 lbs
  • Set 4: 8 x 25 lbs

Total: 650 lbs

3. Seated dumbbell Arnold shoulder press

  • Set 1: 10 x 25 lbs
  • Set 2: 10 x 30 lbs
  • Set 3: 5 x 40 lbs

Total: 750 lbs

4. Machine military shoulder press

  • Set 1: 10 x 45 lbs
  • Set 2: 8 x 75 lbs
  • Set 3: 6 x 105 lbs

Total: 1680 lbs

5. Lying bent over rear delt raise

  • Set 1: 20 x 15 lbs
  • Set 2: 20 x 20 lbs
  • Set 3: 20 x 20 lbs

Total: 1100 lbs

6. Reverse machine pec fly (single arm)

  • Set 1: 20 x 30 lbs

Total: 600 lbs

7. Cable oblique crunches

  • Set 1: 15 x 35 lbs

Total: 525 lbs

8. Cable crunch

  • Set 1: 15 x 65 lbs

Total: 975 lbs