3-1 Hybrid: Shoulders & Arms

by jeffjsays

Settings

lbskgs

Summary

July 24th, 2024
29 minutes
24 sets, 249 reps
18480 lbs

1. Seated shoulder press dumbbell

Set 1: 8 x 45 lbs
Set 2: 8 x 45 lbs
Set 3: 8 x 45 lbs

Total: 1080 lbs

2. Lateral shoulder side raise

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

Total: 300 lbs

3. Lateral shoulder front raise

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

Total: 300 lbs

4. 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

5. Tricep overhead ext rope

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

Total: 2700 lbs

6. Cable bicep curl

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

Total: 1500 lbs

7. Db bicep hammer curl

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

Total: 900 lbs

8. Upright Cable Row

Set 1: 15 x 200 lbs
Set 2: 15 x 200 lbs
Set 3: 15 x 200 lbs

Total: 9000 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined