P90x shoulders and arms

nach jeffengel

Einstellungen

lbskgs

Zusammenfassung

January 11th, 2017
0 minutes
44 sets, 761 reps
50497 lbs

1. Alternating Shoulder press

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

Total: 1200 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: 10 x 70 lbs
Set 2: 10 x 70 lbs

Total: 1400 lbs

4. Swimmers Press

Set 1: 8 x 60 lbs
Set 2: 10 x 50 lbs

Total: 980 lbs

5. Twisting bicep curls

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

Total: 1400 lbs

6. Chair dips

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

Total: 5250 lbs

7. Upright rows

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

Total: 1200 lbs

8. Static arm bicepcurls

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

Total: 1920 lbs

9. Flip grip tricep kickbacks

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

Total: 1200 lbs

10. Seated Shoulder flys

Set 1: 16 x 50 lbs
Set 2: 16 x 40 lbs

Total: 1440 lbs

11. Crouching curls

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

Total: 1200 lbs

12. Lying Triceps Extension with Dumbbells

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

Total: 1200 lbs

13. In & out shoulder raise

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

Total: 512 lbs

14. Congdon curls

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

Total: 1200 lbs

15. Side tri rise

Set 1: 20 x 70 lbs
Set 2: 20 x 70 lbs
Set 3: 20 x 70 lbs
Set 4: 20 x 70 lbs

Total: 5600 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 75 lbs
Set 6: 25 x 75 lbs
Set 7: 25 x 75 lbs
Set 8: 25 x 75 lbs
Set 9: 25 x 75 lbs
Set 10: 25 x 75 lbs
Set 11: 25 x 75 lbs
Set 12: 30 x 75 lbs

Total: 22875 lbs

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