Shoulders and Arms

by jmchow

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Summary

  • event_availableJune 8th, 2020
  • schedule1 h
  • equalizer33 sets,  407 reps
  • fitness_center18165 lbs

1. Overhead Press

  • Set 1: 5 x 115 lbs
  • Set 2: 10 x 95 lbs
  • Set 3: 8 x 95 lbs
  • Set 4: 8 x 95 lbs
  • Set 5: 7 x 95 lbs
  • Set 6: 1 x 115 lbs

Total: 3825 lbs

2. Seated Dumbbell Press

  • Set 1: 7 x 60 lbs
  • Set 2: 7 x 60 lbs
  • Set 3: 6 x 60 lbs

Total: 1200 lbs

3. Lateral Raises

  • Set 1: 20 x 10 lbs
  • Set 2: 10 x 20 lbs
  • Set 3: 10 x 30 lbs
  • Set 4: 10 x 30 lbs

Total: 1000 lbs

4. Rear Delt Machine

  • Set 1: 20 x 10 lbs
  • Set 2: 20 x 25 lbs
  • Set 3: 20 x 25 lbs
  • Set 4: 20 x 25 lbs

Total: 1700 lbs

5. Bicep Curl

  • Set 1: 11 x 30 lbs
  • Set 2: 11 x 30 lbs
  • Set 3: 11 x 30 lbs

Total: 990 lbs

6. Hammer Curls

  • Set 1: 10 x 30 lbs
  • Set 2: 10 x 30 lbs
  • Set 3: 10 x 30 lbs

Total: 900 lbs

7. Lateral Raises

  • Set 1: 15 x 15 lbs
  • Set 2: 15 x 15 lbs
  • Set 3: 15 x 15 lbs

Total: 675 lbs

8. Double Dumbbell Curls

  • Set 1: 15 x 15 lbs
  • Set 2: 15 x 15 lbs
  • Set 3: 15 x 15 lbs

Total: 675 lbs

9. Close Grip Seated Row

  • Set 1: 20 x 90 lbs
  • Set 2: 15 x 120 lbs
  • Set 3: 15 x 120 lbs
  • Set 4: 15 x 120 lbs

Total: 7200 lbs