Shoulders and Triceps FST-7

by jballan

Settings

lbskgs

Summary

July 10th, 2018
1 h
37 sets, 368 reps
13283 lbs

1. Smith Machine Behind Head Military Press

Set 1: 10 x 20 lbs
Set 2: 6 x 70 lbs
Set 3: 10 x 40 lbs

Total: 1020 lbs

2. Overhead Press

Set 1: 10 x 45 lbs
Set 2: 8 x 75 lbs
Set 3: 5 x 75 lbs

Total: 1425 lbs

3. Dumbbell Shoulder Press

Set 1: 10 x 50 lbs
Set 2: 10 x 50 lbs
Set 3: 10 x 60 lbs
Set 4: 5 x 50 lbs
Set 5: 10 x 70 lbs
Set 6: 10 x 60 lbs
Set 7: 12 x 50 lbs

Total: 3750 lbs

4. Leaning Lateral Raises DB

Set 1: 10 x 30 lbs
Set 2: 10 x 30 lbs

Total: 600 lbs

5. Chest Supported Incline Lateral Raises

Set 1: 10 x 30 lbs
Set 2: 12 x 24 lbs

Total: 588 lbs

6. Face Pulls

Set 1: 10 x 22 lbs
Set 2: 10 x 27.5 lbs
Set 3: 10 x 27.5 lbs
Set 4: 20 x 33 lbs

Total: 1430 lbs

7. Dumbbell Upright Rows

Set 1: 10 x 60 lbs
Set 2: 10 x 60 lbs

Total: 1200 lbs

8. Front Dumbell Raises

Set 1: 10 x 24 lbs
Set 2: 10 x 24 lbs
Set 3: 10 x 24 lbs

Total: 720 lbs

9. Bent Over Flys

Set 1: 10 x 24 lbs
Set 2: 10 x 24 lbs
Set 3: 10 x 24 lbs

Total: 720 lbs

10. Tricep Extension Cable Rope

Set 1: 10 x 27.5 lbs
Set 2: 10 x 33 lbs
Set 3: 10 x 27.5 lbs
Set 4: 10 x 33 lbs

Total: 1210 lbs

11. Low Tricep Rope Overhead Pullovers

Set 1: 10 x 16 lbs
Set 2: 10 x 11 lbs
Set 3: 10 x 11 lbs

Total: 380 lbs

12. Lying Triceps Extension with Dumbbells

Set 1: 10 x 24 lbs

Total: 240 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined