3-1 Hybrid: Shoulders & Arms

by jeffjsays

Settings

lbskgs

Summary

August 21st, 2024
36 minutes
24 sets, 228 reps
13490 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. Upright Cable Row

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

Total: 2400 lbs

3. Tricep pull down rope

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

Total: 3000 lbs

4. Tricep overhead ext rope

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

Total: 3000 lbs

5. 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

6. 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

7. Db bicep curl

Set 1: 6 x 30 lbs
Set 2: 6 x 30 lbs
Set 3: 6 x 30 lbs

Total: 540 lbs

8. Cable bicep curl

Set 1: 10 x 60 lbs
Set 2: 10 x 100 lbs
Set 3: 10 x 100 lbs

Total: 2600 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined