Englishexpand_more

Shoulders (deload)

by jokii

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Summary

  • event_availableMarch 13th, 2021
  • schedule1 h
  • equalizer29 sets,  421 reps
  • fitness_center46545.1 lbs

1. Seated Military Press (10-15 reps)

  • Set 1: 15 x 110.23 lbs
  • Set 2: 15 x 110.23 lbs
  • Set 3: 15 x 132.28 lbs
  • Set 4: 10 x 132.28 lbs
  • Set 5: 12 x 110.23 lbs

Total: 7936.64 lbs

2. Lateral raise on machine

  • Set 1: 15 x 49.6 lbs
  • Set 2: 15 x 49.6 lbs
  • Set 3: 15 x 60.63 lbs
  • Set 4: 15 x 60.63 lbs
  • Set 5: 15 x 60.63 lbs

Total: 4216.34 lbs

3. Rear Delt Raises (10-15 reps)

  • Set 1: 15 x 110.23 lbs
  • Set 2: 15 x 110.23 lbs
  • Set 3: 12 x 110.23 lbs
  • Set 4: 15 x 110.23 lbs
  • Set 5: 12 x 110.23 lbs

Total: 7605.95 lbs

4. Face pulls with rope (10-15 reps)

  • Set 1: 15 x 79.37 lbs
  • Set 2: 15 x 79.37 lbs
  • Set 3: 15 x 79.37 lbs
  • Set 4: 15 x 79.37 lbs
  • Set 5: 15 x 79.37 lbs

Total: 5952.48 lbs

5. Barbell Shrugs (10-15 reps)

  • Set 1: 15 x 176.37 lbs
  • Set 2: 15 x 176.37 lbs
  • Set 3: 15 x 220.46 lbs
  • Set 4: 15 x 220.46 lbs
  • Set 5: 15 x 176.37 lbs

Total: 14550.51 lbs

6. Dumbbell Shrugs (drop set, 2 sets)

  • Set 1: 15 x 132.28 lbs
  • Set 2: 15 x 77.16 lbs
  • Set 3: 15 x 132.28 lbs
  • Set 4: 15 x 77.16 lbs

Total: 6283.17 lbs