3-1 Hybrid: Shoulders & Arms

by jeffjsays

Settings

lbskgs

Summary

July 12th, 2023
38 minutes
24 sets, 250 reps
13460 lbs

1. Seated shoulder press dumbbell

Set 1: 10 x 35 lbs
Set 2: 10 x 35 lbs
Set 3: 10 x 35 lbs

Total: 1050 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: 10 x 100 lbs
Set 2: 12 x 100 lbs
Set 3: 12 x 100 lbs

Total: 3400 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. Db bicep hammer curl

Set 1: 10 x 35 lbs
Set 2: 8 x 35 lbs
Set 3: 10 x 35 lbs

Total: 980 lbs

7. 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

8. 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

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined