3-1 Hybrid: Shoulders & Arms

by jeffjsays

Settings

lbskgs

Summary

November 30th, 2022
44 minutes
19 sets, 212 reps
9460 lbs

1. Standing Shoulder press DB

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

Total: 900 lbs

2. Upright Cable Row

Set 1: 12 x 40 lbs
Set 2: 12 x 50 lbs
Set 3: 12 x 60 lbs

Total: 1800 lbs

3. Cable Rear delt fly

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

Total: 600 lbs

4. Preacher Curl with Dumbbell

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

Total: 400 lbs

5. Hammer Curls with Rope and Cable

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

Total: 2520 lbs

6. Tricep DB extension

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

Total: 720 lbs

7. Tricep pull down rope

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

Total: 2520 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined