3-1 Hybrid: Shoulders & Arms V2

by jeffjsays

Settings

lbskgs

Summary

May 21st, 2025
34 minutes
21 sets, 230 reps
18720 lbs

1. Standing DB shoulder press

Set 1: 10 x 40 lbs
Set 2: 10 x 40 lbs
Set 3: 10 x 40 lbs

Total: 1200 lbs

2. Upright Cable Row

Set 1: 12 x 120 lbs
Set 2: 10 x 130 lbs
Set 3: 10 x 130 lbs

Total: 4040 lbs

3. DB bent over lateral raise

Set 1: 10 x 30 lbs
Set 2: 10 x 30 lbs
Set 3: 10 x 30 lbs

Total: 900 lbs

4. Squatting Cable preacher curl

Set 1: 10 x 100 lbs
Set 2: 12 x 100 lbs
Set 3: 12 x 110 lbs

Total: 3520 lbs

5. Hammer Curls with Rope and Cable

Set 1: 10 x 110 lbs
Set 2: 12 x 110 lbs
Set 3: 12 x 110 lbs

Total: 3740 lbs

6. Tricep pull down rope

Set 1: 12 x 110 lbs
Set 2: 12 x 110 lbs
Set 3: 12 x 110 lbs

Total: 3960 lbs

7. Seated Triceps Press with Dumbbell

Set 1: 10 x 40 lbs
Set 2: 12 x 40 lbs
Set 3: 12 x 40 lbs

Total: 1360 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined