Englishexpand_more

3-1 Hybrid: Shoulders & Arms V2

by jeffjsays

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Summary

  • event_availableApril 9th, 2025
  • schedule41 minutes
  • equalizer19 sets,  198 reps
  • fitness_center15240 lbs

1. Standing DB shoulder press

  • Set 1: 12 x 35 lbs
  • Set 2: 10 x 40 lbs
  • Set 3: 10 x 40 lbs

Total: 1220 lbs

2. Upright Cable Row

  • Set 1: 10 x 110 lbs
  • Set 2: 10 x 120 lbs
  • Set 3: 10 x 120 lbs

Total: 3500 lbs

3. DB bent over lateral raise

  • Set 1: 10 x 20 lbs
  • Set 2: 10 x 25 lbs
  • Set 3: 10 x 25 lbs

Total: 700 lbs

4. Squatting Cable preacher curl

  • Set 1: 12 x 70 lbs
  • Set 2: 10 x 80 lbs
  • Set 3: 10 x 70 lbs

Total: 2340 lbs

5. Hammer Curls with Rope and Cable

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

Total: 3400 lbs

6. Seated Triceps Press with Dumbbell

  • Set 1: 12 x 40 lbs

Total: 480 lbs

7. Tricep pull down rope

  • Set 1: 10 x 120 lbs
  • Set 2: 10 x 120 lbs
  • Set 3: 10 x 120 lbs

Total: 3600 lbs