3-1 Hybrid: Shoulders & Arms

by jeffjsays

Settings

lbskgs

Summary

March 15th, 2023
58 minutes
24 sets, 242 reps
15360 lbs

1. Seated shoulder press dumbbell

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

Total: 1440 lbs

2. Arnold shoulder press

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

Total: 750 lbs

3. Upright Cable Row

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

Total: 3080 lbs

4. Cable Rear delt fly

Set 1: 10 x 40 lbs
Set 2: 5 x 40 lbs
Set 3: 10 x 40 lbs

Total: 1000 lbs

5. Db bicep curl

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

Total: 750 lbs

6. Hammer Curls with Rope and Cable

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

Total: 3060 lbs

7. Tricep pull down rope

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

Total: 3080 lbs

8. Tricep overhead ext rope

Set 1: 10 x 90 lbs
Set 2: 6 x 100 lbs
Set 3: 7 x 100 lbs

Total: 2200 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined