Shoulders

by jmchow

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Summary

  • event_availableNovember 28th, 2019
  • schedule1 h
  • equalizer48 sets,  803 reps
  • fitness_center29450 lbs

1. Lateral Raises

  • Set 1: 15 x 15 lbs
  • Set 2: 20 x 17.5 lbs
  • Set 3: 20 x 17.5 lbs

Total: 925 lbs

2. Seated Dumbbell Press

  • Set 1: 30 x 30 lbs
  • Set 2: 15 x 45 lbs
  • Set 3: 10 x 55 lbs
  • Set 4: 12 x 65 lbs
  • Set 5: 12 x 70 lbs
  • Set 6: 11 x 70 lbs
  • Set 7: 10 x 70 lbs
  • Set 8: 9 x 70 lbs
  • Set 9: 20 x 55 lbs
  • Set 10: 20 x 35 lbs

Total: 7645 lbs

3. Seated Rear Delt Fly

  • Set 1: 20 x 8 lbs
  • Set 2: 20 x 10 lbs
  • Set 3: 20 x 10 lbs
  • Set 4: 20 x 10 lbs

Total: 760 lbs

4. Lateral Raises

  • Set 1: 20 x 25 lbs
  • Set 2: 20 x 25 lbs
  • Set 3: 12 x 30 lbs
  • Set 4: 24 x 15 lbs
  • Set 5: 12 x 30 lbs
  • Set 6: 24 x 15 lbs
  • Set 7: 12 x 30 lbs
  • Set 8: 24 x 15 lbs

Total: 3160 lbs

5. Onearm Lateral Raise

  • Set 1: 20 x 15 lbs
  • Set 2: 20 x 15 lbs
  • Set 3: 20 x 15 lbs

Total: 900 lbs

6. Front Raises

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

Total: 675 lbs

7. Bent Over Flies

  • Set 1: 20 x 8 lbs
  • Set 2: 20 x 8 lbs
  • Set 3: 20 x 8 lbs

Total: 480 lbs

8. Pullups

  • Set 1: 20 x 155 lbs
  • Set 2: 15 x 155 lbs
  • Set 3: 15 x 155 lbs

Total: 7750 lbs

9. Smith Machine Press (Unsupported)

  • Set 1: 10 x 75 lbs
  • Set 2: 10 x 95 lbs
  • Set 3: 9 x 105 lbs
  • Set 4: 7 x 105 lbs
  • Set 5: 17 x 75 lbs

Total: 4655 lbs

10. Face Pulls

  • Set 1: 20 x 15 lbs
  • Set 2: 20 x 20 lbs
  • Set 3: 18 x 25 lbs
  • Set 4: 15 x 30 lbs
  • Set 5: 15 x 30 lbs
  • Set 6: 15 x 30 lbs

Total: 2500 lbs