Shoulders

by jmchow

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Summary

  • event_availableOctober 8th, 2018
  • schedule1 h
  • equalizer44 sets,  514 reps
  • fitness_center31640 lbs

1. Front Raises

  • Set 1: 16 x 15 lbs

Total: 240 lbs

2. Rear Delt Fly

  • Set 1: 10 x 5 lbs

Total: 50 lbs

3. Overhead Press

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

Total: 4315 lbs

4. Seated Dumbbell Press

  • Set 1: 10 x 60 lbs
  • Set 2: 10 x 70 lbs
  • Set 3: 10 x 70 lbs
  • Set 4: 10 x 70 lbs
  • Set 5: 10 x 35 lbs
  • Set 6: 10 x 35 lbs
  • Set 7: 10 x 35 lbs
  • Set 8: 10 x 35 lbs

Total: 4100 lbs

5. Seated Lateral Raises

  • Set 1: 18 x 20 lbs
  • Set 2: 20 x 20 lbs
  • Set 3: 10 x 10 lbs
  • Set 4: 20 x 20 lbs
  • Set 5: 20 x 10 lbs
  • Set 6: 20 x 20 lbs
  • Set 7: 10 x 10 lbs

Total: 1960 lbs

6. Seated Overhand Rear Delt Fly

  • Set 1: 20 x 5 lbs
  • Set 2: 15 x 8 lbs
  • Set 3: 15 x 8 lbs

Total: 340 lbs

7. Pullups

  • Set 1: 12 x 155 lbs
  • Set 2: 12 x 155 lbs
  • Set 3: 12 x 155 lbs
  • Set 4: 12 x 155 lbs
  • Set 5: 12 x 155 lbs
  • Set 6: 12 x 155 lbs
  • Set 7: 12 x 155 lbs
  • Set 8: 12 x 155 lbs
  • Set 9: 12 x 155 lbs
  • Set 10: 12 x 155 lbs

Total: 18600 lbs

8. Seated Arnold Press

  • Set 1: 15 x 35 lbs
  • Set 2: 10 x 35 lbs
  • Set 3: 10 x 35 lbs

Total: 1225 lbs

9. Front Raises

  • Set 1: 12 x 22.5 lbs
  • Set 2: 12 x 22.5 lbs
  • Set 3: 12 x 22.5 lbs

Total: 810 lbs