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Englishexpand_more

Shoulders

by jmchow

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Summary

  • event_availableJune 8th, 2018
  • schedule1 h
  • equalizer39 sets,  610 reps
  • fitness_center25230 lbs

1. Seated Military Press

  • Set 1: 20 x 45 lbs
  • Set 2: 12 x 65 lbs
  • Set 3: 10 x 95 lbs
  • Set 4: 5 x 115 lbs
  • Set 5: 5 x 135 lbs
  • Set 6: 3 x 145 lbs
  • Set 7: 4 x 145 lbs
  • Set 8: 4 x 145 lbs

Total: 5475 lbs

2. Seated Dumbbell Press

  • Set 1: 10 x 55 lbs
  • Set 2: 10 x 55 lbs
  • Set 3: 10 x 60 lbs
  • Set 4: 9 x 65 lbs
  • Set 5: 8 x 65 lbs

Total: 2805 lbs

3. Lateral Raises

  • Set 1: 30 x 20 lbs
  • Set 2: 30 x 20 lbs
  • Set 3: 30 x 20 lbs
  • Set 4: 30 x 20 lbs

Total: 2400 lbs

4. Alternating Arnold 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

5. Cable Lateral Raise

  • Set 1: 15 x 12.5 lbs
  • Set 2: 15 x 12.5 lbs
  • Set 3: 15 x 12.5 lbs
  • Set 4: 15 x 12.5 lbs

Total: 750 lbs

6. Plate Shrugs

  • Set 1: 20 x 45 lbs
  • Set 2: 20 x 45 lbs
  • Set 3: 20 x 45 lbs
  • Set 4: 20 x 45 lbs
  • Set 5: 20 x 45 lbs

Total: 4500 lbs

7. Alternating Plate Shrugs

  • Set 1: 20 x 45 lbs
  • Set 2: 20 x 45 lbs
  • Set 3: 20 x 45 lbs
  • Set 4: 20 x 45 lbs
  • Set 5: 20 x 45 lbs

Total: 4500 lbs

8. Behind the Back Plate Shrug

  • Set 1: 20 x 45 lbs
  • Set 2: 20 x 45 lbs
  • Set 3: 20 x 45 lbs
  • Set 4: 20 x 45 lbs

Total: 3600 lbs