P90x shoulders and arms

nach jeffengel

Einstellungen

lbskgs

Zusammenfassung

January 1st, 2020
1 h
50 sets, 858 reps
71505 lbs

1. Alternating Shoulder press

Set 1: 10 x 60 lbs
Set 2: 10 x 60 lbs
Set 3: 10 x 60 lbs

Total: 1800 lbs

2. In & out Bicep curls

Set 1: 10 x 60 lbs
Set 2: 10 x 60 lbs
Set 3: 10 x 60 lbs

Total: 1800 lbs

3. Triceps Kickback with Dumbbell

Set 1: 10 x 80 lbs
Set 2: 10 x 80 lbs
Set 3: 10 x 80 lbs

Total: 2400 lbs

4. Swimmers Press

Set 1: 10 x 60 lbs
Set 2: 10 x 60 lbs
Set 3: 10 x 60 lbs

Total: 1800 lbs

5. Twisting bicep curls

Set 1: 10 x 90 lbs
Set 2: 10 x 90 lbs
Set 3: 10 x 80 lbs

Total: 2600 lbs

6. Dips

Set 1: 10 x 185 lbs
Set 2: 10 x 185 lbs
Set 3: 10 x 185 lbs

Total: 5550 lbs

7. 3-way raise

Set 1: 10 x 35 lbs
Set 2: 10 x 35 lbs
Set 3: 10 x 35 lbs

Total: 1050 lbs

8. Cable pull-downs

Set 1: 10 x 65 lbs
Set 2: 10 x 65 lbs
Set 3: 10 x 65 lbs

Total: 1950 lbs

9. Static arm bicepcurls

Set 1: 3 x 60 lbs
Set 2: 20 x 60 lbs
Set 3: 20 x 60 lbs

Total: 2580 lbs

10. Seated Shoulder flys

Set 1: 10 x 50 lbs
Set 2: 10 x 50 lbs
Set 3: 10 x 50 lbs

Total: 1500 lbs

11. Seated hammer curls

Set 1: 10 x 80 lbs
Set 2: 10 x 80 lbs
Set 3: 10 x 80 lbs

Total: 2400 lbs

12. Lying Triceps Extension with Dumbbells

Set 1: 10 x 70 lbs
Set 2: 10 x 70 lbs
Set 3: 10 x 70 lbs

Total: 2100 lbs

13. Abs

Set 1: 25 x 75 lbs
Set 2: 25 x 75 lbs
Set 3: 25 x 75 lbs
Set 4: 25 x 75 lbs
Set 5: 25 x 75 lbs
Set 6: 50 x 95 lbs
Set 7: 50 x 75 lbs
Set 8: 50 x 75 lbs
Set 9: 50 x 75 lbs
Set 10: 50 x 75 lbs
Set 11: 25 x 75 lbs
Set 12: 25 x 75 lbs

Total: 32875 lbs

14. Dead hang

Set 1: 30 x 185 lbs
Set 2: 30 x 185 lbs

Total: 11100 lbs

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