3-1 Hybrid: Shoulders & Arms

by jeffjsays

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Summary

  • event_availableJuly 3rd, 2024
  • schedule30 minutes
  • equalizer24 sets,  248 reps
  • fitness_center12150 lbs

1. Seated shoulder press dumbbell

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

Total: 1220 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. Upright Cable Row

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

Total: 3600 lbs

5. Tricep pull down rope

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

Total: 2720 lbs

6. Tricep overhead ext rope

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

Total: 2720 lbs

7. Db bicep curl

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

Total: 600 lbs

8. Db bicep hammer curl

  • Set 1: 6 x 35 lbs
  • Set 2: 8 x 30 lbs
  • Set 3: 8 x 30 lbs

Total: 690 lbs