3-1 Hybrid: Shoulders & Arms V2

by jeffjsays

Settings

lbskgs

Summary

March 31st, 2025
26 minutes
23 sets, 259 reps
18200 lbs

1. Standing DB shoulder press

Set 1: 10 x 35 lbs
Set 2: 10 x 35 lbs
Set 3: 10 x 35 lbs

Total: 1050 lbs

2. Upright Cable Row

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

Total: 3620 lbs

3. DB bent over lateral raise

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

Total: 600 lbs

4. Squatting Cable preacher curl

Set 1: 12 x 60 lbs
Set 2: 10 x 70 lbs
Set 3: 10 x 70 lbs

Total: 2120 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

Total: 960 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

8. Wrist curl db

Set 1: 15 x 50 lbs
Set 2: 15 x 70 lbs
Set 3: 15 x 70 lbs

Total: 2850 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined