Englishexpand_more

Shoulders

by jmchow

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Summary

  • event_availableJanuary 6th, 2019
  • schedule1 h
  • equalizer30 sets,  458 reps
  • fitness_center14980 lbs

1. Double Dumbbell Front Raise

  • Set 1: 12 x 15 lbs

Total: 180 lbs

2. Lateral Raises

  • Set 1: 12 x 15 lbs

Total: 180 lbs

3. Seated Dumbbell Press

  • Set 1: 15 x 30 lbs
  • Set 2: 10 x 45 lbs
  • Set 3: 10 x 55 lbs
  • Set 4: 8 x 65 lbs
  • Set 5: 10 x 75 lbs
  • Set 6: 10 x 75 lbs
  • Set 7: 10 x 75 lbs
  • Set 8: 10 x 75 lbs

Total: 4970 lbs

4. Bent Over Flies

  • Set 1: 15 x 10 lbs
  • Set 2: 15 x 10 lbs
  • Set 3: 15 x 10 lbs
  • Set 4: 15 x 10 lbs
  • Set 5: 15 x 10 lbs

Total: 750 lbs

5. Seated Lateral Raises

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

Total: 1600 lbs

6. Front Raises

  • Set 1: 15 x 15 lbs
  • Set 2: 10 x 20 lbs
  • Set 3: 8 x 25 lbs
  • Set 4: 8 x 25 lbs

Total: 825 lbs

7. Lateral Raises

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

Total: 1600 lbs

8. Dumbbell Shrugs

  • Set 1: 25 x 65 lbs
  • Set 2: 25 x 65 lbs
  • Set 3: 25 x 65 lbs

Total: 4875 lbs