Shoulders

by jmchow

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Summary

  • event_availableJanuary 16th, 2018
  • schedule1 h
  • equalizer38 sets,  392 reps
  • fitness_center15030 lbs

1. Seated Military Press

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

Total: 5570 lbs

2. Smith Machine Behind the Head Press

  • Set 1: 10 x 70 lbs
  • Set 2: 10 x 70 lbs
  • Set 3: 8 x 80 lbs
  • Set 4: 7 x 80 lbs

Total: 2600 lbs

3. Lateral Raises

  • Set 1: 15 x 30 lbs
  • Set 2: 15 x 30 lbs
  • Set 3: 15 x 30 lbs
  • Set 4: 15 x 30 lbs
  • Set 5: 15 x 30 lbs

Total: 2250 lbs

4. 3-Stage Lateral Raises

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

Total: 200 lbs

5. Seated Arnold Press

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

Total: 1050 lbs

6. Bent Over Flies

  • Set 1: 10 x 20 lbs
  • Set 2: 12 x 20 lbs
  • Set 3: 12 x 20 lbs
  • Set 4: 20 x 15 lbs
  • Set 5: 20 x 15 lbs

Total: 1280 lbs

7. Seated Alternating Dumbbell Press

  • Set 1: 12 x 35 lbs
  • Set 2: 10 x 35 lbs
  • Set 3: 10 x 35 lbs

Total: 1120 lbs

8. Cable Lateral Raise

  • Set 1: 12 x 20 lbs
  • Set 2: 12 x 20 lbs
  • Set 3: 12 x 20 lbs
  • Set 4: 12 x 20 lbs

Total: 960 lbs