3-1 Hybrid: Shoulders & Arms

by jeffjsays

Settings

lbskgs

Summary

March 8th, 2025
27 h
20 sets, 202 reps
12430 lbs

1. Seated shoulder press dumbbell

Set 1: 10 x 45 lbs
Set 2: 10 x 45 lbs
Set 3: 10 x 45 lbs

Total: 1350 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 110 lbs
Set 2: 10 x 110 lbs
Set 3: 10 x 110 lbs

Total: 3300 lbs

5. Tricep overhead ext rope

Set 1: 10 x 110 lbs
Set 2: 10 x 110 lbs
Set 3: 10 x 110 lbs

Total: 3300 lbs

6. Upright Cable Row

Set 1: 12 x 90 lbs
Set 2: 10 x 100 lbs
Set 3: 10 x 100 lbs

Total: 3080 lbs

7. Db bicep curl

Set 1: 10 x 30 lbs

Total: 300 lbs

8. Cable bicep curl

Set 1: 10 x 50 lbs

Total: 500 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined