3-1 Hybrid: Shoulders & Arms

by jeffjsays

Settings

lbskgs

Summary

April 14th, 2023
37 minutes
24 sets, 262 reps
6767.6 lbs

1. Seated shoulder press dumbbell

Set 1: 10 x 18.14 lbs
Set 2: 10 x 18.14 lbs
Set 3: 10 x 18.14 lbs

Total: 544.31 lbs

2. Lateral shoulder front raise

Set 1: 10 x 4.54 lbs
Set 2: 12 x 4.54 lbs
Set 3: 12 x 4.54 lbs

Total: 154.22 lbs

3. Lateral shoulder side raise

Set 1: 10 x 4.54 lbs
Set 2: 12 x 4.54 lbs
Set 3: 12 x 4.54 lbs

Total: 154.22 lbs

4. Upright Cable Row

Set 1: 12 x 45.36 lbs
Set 2: 12 x 45.36 lbs
Set 3: 12 x 45.36 lbs

Total: 1632.93 lbs

5. Hammer Curls with Rope and Cable

Set 1: 10 x 45.36 lbs
Set 2: 10 x 45.36 lbs
Set 3: 10 x 45.36 lbs

Total: 1360.78 lbs

6. Db bicep curl seated

Set 1: 10 x 11.34 lbs
Set 2: 10 x 11.34 lbs
Set 3: 10 x 13.61 lbs

Total: 362.87 lbs

7. Tricep pull down rope

Set 1: 12 x 36.29 lbs
Set 2: 12 x 36.29 lbs
Set 3: 10 x 40.82 lbs

Total: 1279.13 lbs

8. Tricep overhead ext rope

Set 1: 12 x 36.29 lbs
Set 2: 12 x 36.29 lbs
Set 3: 10 x 40.82 lbs

Total: 1279.13 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined