Shoulders

by jmchow

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Summary

  • event_availableAugust 29th, 2018
  • schedule1 h
  • equalizer42 sets,  559 reps
  • fitness_center41070 lbs

1. Front Raises

  • Set 1: 15 x 10 lbs

Total: 150 lbs

2. Lateral Raises

  • Set 1: 15 x 10 lbs

Total: 150 lbs

3. Bent Overhand Flies

  • Set 1: 15 x 10 lbs

Total: 150 lbs

4. Overhead Press

  • Set 1: 15 x 45 lbs
  • Set 2: 12 x 65 lbs
  • Set 3: 5 x 75 lbs
  • Set 4: 5 x 95 lbs
  • Set 5: 3 x 115 lbs
  • Set 6: 3 x 125 lbs
  • Set 7: 3 x 135 lbs
  • Set 8: 3 x 135 lbs
  • Set 9: 3 x 135 lbs
  • Set 10: 3 x 135 lbs
  • Set 11: 3 x 135 lbs

Total: 5050 lbs

5. Seated Dumbbell Press

  • Set 1: 10 x 55 lbs
  • Set 2: 10 x 65 lbs
  • Set 3: 10 x 70 lbs
  • Set 4: 10 x 70 lbs
  • Set 5: 10 x 70 lbs

Total: 3300 lbs

6. Seated Lateral Raises

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

Total: 1300 lbs

7. Seated Overhead Lateral Raise

  • Set 1: 20 x 7.5 lbs
  • Set 2: 20 x 7.5 lbs
  • Set 3: 20 x 7.5 lbs

Total: 450 lbs

8. Alternating Arnold Press

  • Set 1: 10 x 30 lbs
  • Set 2: 10 x 35 lbs
  • Set 3: 10 x 35 lbs
  • Set 4: 10 x 35 lbs

Total: 1350 lbs

9. Lateral Raises

  • Set 1: 15 x 30 lbs
  • Set 2: 15 x 30 lbs
  • Set 3: 15 x 30 lbs

Total: 1350 lbs

10. Barbell Shrugs

  • Set 1: 20 x 185 lbs
  • Set 2: 15 x 205 lbs
  • Set 3: 15 x 205 lbs
  • Set 4: 15 x 205 lbs
  • Set 5: 25 x 135 lbs
  • Set 6: 25 x 135 lbs
  • Set 7: 25 x 135 lbs
  • Set 8: 25 x 135 lbs

Total: 26425 lbs

11. Behind Head Overhead Press

  • Set 1: 16 x 45 lbs
  • Set 2: 15 x 45 lbs

Total: 1395 lbs