3-1 Hybrid: Shoulders & Arms

by jeffjsays

Settings

lbskgs

Summary

February 1st, 2023
31 minutes
21 sets, 213 reps
14110 lbs

1. Seated shoulder press dumbbell

Set 1: 12 x 35 lbs
Set 2: 12 x 35 lbs
Set 3: 12 x 35 lbs

Total: 1260 lbs

2. Upright Cable Row

Set 1: 12 x 90 lbs
Set 2: 12 x 90 lbs
Set 3: 12 x 90 lbs

Total: 3240 lbs

3. Cable Rear delt fly

Set 1: 12 x 40 lbs
Set 2: 12 x 40 lbs
Set 3: 9 x 40 lbs

Total: 1320 lbs

4. Arnold shoulder press

Set 1: 6 x 25 lbs
Set 2: 8 x 25 lbs
Set 3: 8 x 25 lbs

Total: 550 lbs

5. Hammer Curls with Rope and Cable

Set 1: 10 x 90 lbs
Set 2: 10 x 90 lbs
Set 3: 10 x 90 lbs

Total: 2700 lbs

6. Tricep pull down rope

Set 1: 10 x 90 lbs
Set 2: 10 x 90 lbs
Set 3: 10 x 90 lbs

Total: 2700 lbs

7. Tricep overhead ext rope

Set 1: 10 x 90 lbs
Set 2: 6 x 90 lbs
Set 3: 10 x 90 lbs

Total: 2340 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined