Englishexpand_more

Shoulders

by jmchow

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Summary

  • event_availableAugust 25th, 2017
  • schedule1 h
  • equalizer32 sets,  414 reps
  • fitness_center16725 lbs

1. Smith Machine Press

  • Set 1: 12 x 50 lbs
  • Set 2: 8 x 70 lbs
  • Set 3: 7 x 70 lbs
  • Set 4: 8 x 70 lbs
  • Set 5: 7 x 70 lbs
  • Set 6: 10 x 50 lbs

Total: 3200 lbs

2. Rear Delt Row

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

Total: 1375 lbs

3. Smith Machine Behind the Head Press

  • Set 1: 10 x 20 lbs
  • Set 2: 10 x 50 lbs
  • Set 3: 9 x 50 lbs
  • Set 4: 9 x 50 lbs
  • Set 5: 9 x 50 lbs

Total: 2050 lbs

4. 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
  • Set 5: 20 x 20 lbs

Total: 2000 lbs

5. Alternating Dumbbell Press

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

Total: 1200 lbs

6. Rear Delt Row

  • Set 1: 15 x 25 lbs
  • Set 2: 15 x 25 lbs
  • Set 3: 15 x 25 lbs
  • Set 4: 15 x 25 lbs
  • Set 5: 0 x 0 lbs

Total: 1500 lbs

7. Barbell Shrugs

  • Set 1: 20 x 135 lbs
  • Set 2: 20 x 135 lbs
  • Set 3: 20 x 0 lbs

Total: 5400 lbs