3-1 Hybrid: Shoulders & Arms V2

by jeffjsays

Settings

lbskgs

Summary

March 19th, 2025
1 h
24 sets, 276 reps
15120 lbs

1. Standing DB shoulder press

Set 1: 12 x 25 lbs
Set 2: 12 x 30 lbs
Set 3: 12 x 30 lbs

Total: 1020 lbs

2. Upright Cable Row

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

Total: 3000 lbs

3. DB bent over lateral raise

Set 1: 12 x 15 lbs
Set 2: 12 x 15 lbs
Set 3: 12 x 15 lbs

Total: 540 lbs

4. Squatting Cable preacher curl

Set 1: 10 x 40 lbs
Set 2: 12 x 50 lbs
Set 3: 12 x 50 lbs

Total: 1600 lbs

5. Hammer Curls with Rope and Cable

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

Total: 3400 lbs

6. Seated Triceps Press with Dumbbell

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

Total: 1440 lbs

7. Tricep pull down rope

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

Total: 3400 lbs

8. Wrist curl db

Set 1: 12 x 20 lbs
Set 2: 12 x 20 lbs
Set 3: 12 x 20 lbs

Total: 720 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined