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Englishexpand_more

4 x 4 - shoulders traps abs

by jeffjsays

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Summary

  • event_availableNovember 23rd, 2023
  • schedule49 minutes
  • equalizer17 sets,  202 reps
  • fitness_center8695.37 lbs

1. Seated shoulder press dumbbell

  • Set 1: 10 x 15.88 lbs
  • Set 2: 10 x 15.88 lbs
  • Set 3: 10 x 15.88 lbs

Total: 476.27 lbs

2. Cable Lateral raise

  • Set 1: 10 x 9.07 lbs
  • Set 2: 10 x 9.07 lbs
  • Set 3: 10 x 9.07 lbs

Total: 272.16 lbs

3. Cable Rear delt fly

  • Set 1: 10 x 36.29 lbs
  • Set 2: 10 x 36.29 lbs
  • Set 3: 10 x 36.29 lbs

Total: 1088.62 lbs

4. Machine shoulder shrugs

  • Set 1: 12 x 127.01 lbs
  • Set 2: 12 x 127.01 lbs
  • Set 3: 12 x 127.01 lbs

Total: 4572.21 lbs

5. Cable crunches

  • Set 1: 12 x 63.5 lbs
  • Set 2: 12 x 63.5 lbs
  • Set 3: 12 x 63.5 lbs

Total: 2286.11 lbs

6. In and out crunches

  • Set 1: 20 x 0 lbs
  • Set 2: 20 x 0 lbs

Total: 0 lbs