3-1 Hybrid: Shoulders & Arms

nach jeffjsays

Einstellungen

lbskgs

Zusammenfassung

April 14th, 2023
37 minutes
24 sets, 262 reps
14920 lbs

1. Seated shoulder press dumbbell

Set 1: 10 x 40 lbs
Set 2: 10 x 40 lbs
Set 3: 10 x 40 lbs

Total: 1200 lbs

2. Lateral shoulder front raise

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

Total: 340 lbs

3. Lateral shoulder side raise

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

Total: 340 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. Hammer Curls with Rope and Cable

Set 1: 10 x 100 lbs
Set 2: 10 x 100 lbs
Set 3: 10 x 100 lbs

Total: 3000 lbs

6. Db bicep curl seated

Set 1: 10 x 25 lbs
Set 2: 10 x 25 lbs
Set 3: 10 x 30 lbs

Total: 800 lbs

7. Tricep pull down rope

Set 1: 12 x 80 lbs
Set 2: 12 x 80 lbs
Set 3: 10 x 90 lbs

Total: 2820 lbs

8. Tricep overhead ext rope

Set 1: 12 x 80 lbs
Set 2: 12 x 80 lbs
Set 3: 10 x 90 lbs

Total: 2820 lbs

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