4 x 4 - shoulders traps abs

by jeffjsays

Settings

lbskgs

Summary

November 4th, 2023
59 minutes
16 sets, 166 reps
17900 lbs

1. Seated shoulder press dumbbell

Set 1: 10 x 35 lbs
Set 2: 10 x 35 lbs
Set 3: 10 x 35 lbs
Set 4: 10 x 35 lbs

Total: 1400 lbs

2. Cable Lateral raise

Set 1: 10 x 20 lbs
Set 2: 10 x 20 lbs
Set 3: 10 x 20 lbs

Total: 600 lbs

3. Cable Rear delt fly

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

Total: 2400 lbs

4. Machine shoulder shrugs

Set 1: 12 x 260 lbs
Set 2: 12 x 260 lbs
Set 3: 12 x 280 lbs

Total: 9600 lbs

5. Cable crunches

Set 1: 10 x 130 lbs
Set 2: 10 x 130 lbs
Set 3: 10 x 130 lbs

Total: 3900 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined