3-1 Hybrid: Shoulders & Arms

by jeffjsays

Settings

lbskgs

Summary

November 13th, 2024
36 minutes
24 sets, 240 reps
6191.54 lbs

1. Seated shoulder press dumbbell

Set 1: 10 x 20.41 lbs
Set 2: 10 x 20.41 lbs
Set 3: 10 x 20.41 lbs

Total: 612.35 lbs

2. Lateral shoulder side raise

Set 1: 10 x 4.54 lbs
Set 2: 10 x 4.54 lbs
Set 3: 10 x 4.54 lbs

Total: 136.08 lbs

3. Lateral shoulder front raise

Set 1: 10 x 4.54 lbs
Set 2: 10 x 4.54 lbs
Set 3: 10 x 4.54 lbs

Total: 136.08 lbs

4. Tricep pull down rope

Set 1: 10 x 49.9 lbs
Set 2: 10 x 49.9 lbs
Set 3: 10 x 49.9 lbs

Total: 1496.85 lbs

5. Tricep overhead ext rope

Set 1: 10 x 49.9 lbs
Set 2: 10 x 49.9 lbs
Set 3: 10 x 49.9 lbs

Total: 1496.85 lbs

6. Db bicep curl

Set 1: 10 x 13.61 lbs
Set 2: 10 x 13.61 lbs
Set 3: 10 x 13.61 lbs

Total: 408.23 lbs

7. Cable bicep curl

Set 1: 10 x 22.68 lbs
Set 2: 10 x 22.68 lbs
Set 3: 10 x 22.68 lbs

Total: 680.39 lbs

8. Upright Cable Row

Set 1: 10 x 40.82 lbs
Set 2: 10 x 40.82 lbs
Set 3: 10 x 40.82 lbs

Total: 1224.7 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined