P90x shoulders and arms

nach jeffengel

Einstellungen

lbskgs

Zusammenfassung

November 27th, 2018
27 minutes
47 sets, 881 reps
62275 lbs

1. Alternating Shoulder press

Set 1: 15 x 50 lbs
Set 2: 15 x 50 lbs

Total: 1500 lbs

2. In & out Bicep curls

Set 1: 16 x 60 lbs
Set 2: 16 x 60 lbs

Total: 1920 lbs

3. Triceps Kickback with Dumbbell

Set 1: 15 x 70 lbs
Set 2: 15 x 70 lbs

Total: 2100 lbs

4. Swimmers Press

Set 1: 15 x 50 lbs
Set 2: 15 x 50 lbs

Total: 1500 lbs

5. Twisting bicep curls

Set 1: 15 x 70 lbs
Set 2: 15 x 60 lbs

Total: 1950 lbs

6. Dips

Set 1: 15 x 183 lbs
Set 2: 15 x 183 lbs

Total: 5490 lbs

7. 3-way raise

Set 1: 15 x 30 lbs
Set 2: 15 x 25 lbs

Total: 825 lbs

8. Static arm bicepcurls

Set 1: 24 x 60 lbs
Set 2: 30 x 60 lbs

Total: 3240 lbs

9. Cable pull-downs

Set 1: 15 x 50 lbs
Set 2: 15 x 50 lbs

Total: 1500 lbs

10. Seated Shoulder flys

Set 1: 15 x 50 lbs
Set 2: 15 x 50 lbs

Total: 1500 lbs

11. Seated hammer curls

Set 1: 15 x 70 lbs
Set 2: 15 x 70 lbs

Total: 2100 lbs

12. Lying Triceps Extension with Dumbbells

Set 1: 15 x 70 lbs
Set 2: 15 x 60 lbs

Total: 1950 lbs

13. Front Raises

Set 1: 15 x 40 lbs
Set 2: 15 x 40 lbs

Total: 1200 lbs

14. Strip set curls

Set 1: 5 x 90 lbs
Set 2: 5 x 80 lbs
Set 3: 5 x 70 lbs
Set 4: 5 x 60 lbs
Set 5: 5 x 90 lbs
Set 6: 5 x 80 lbs
Set 7: 5 x 70 lbs
Set 8: 5 x 60 lbs
Set 9: 5 x 50 lbs

Total: 3250 lbs

15. Side tri rise

Set 1: 30 x 75 lbs
Set 2: 40 x 75 lbs

Total: 5250 lbs

16. 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 105 lbs
Set 6: 50 x 75 lbs
Set 7: 50 x 75 lbs
Set 8: 50 x 75 lbs
Set 9: 50 x 75 lbs
Set 10: 25 x 75 lbs

Total: 27000 lbs

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