Englishexpand_more

Shoulders (high intensity)

by jokii

Settings

List View

Summary

  • event_availableJanuary 29th, 2021
  • schedule1 h
  • equalizer40 sets,  600 reps
  • fitness_center53903.02 lbs

1. Seated military press to Standing Dumbbell press (10-15 reps)

  • Set 1: 15 x 110.23 lbs
  • Set 2: 15 x 52.91 lbs
  • Set 3: 15 x 110.23 lbs
  • Set 4: 15 x 52.91 lbs
  • Set 5: 15 x 132.28 lbs
  • Set 6: 15 x 70.55 lbs
  • Set 7: 15 x 132.28 lbs
  • Set 8: 15 x 70.55 lbs

Total: 10979.02 lbs

2. Separate Grip Shoulder Press Machine (10-15 reps)

  • Set 1: 15 x 88.18 lbs
  • Set 2: 15 x 110.23 lbs

Total: 2976.24 lbs

3. Cable Lateral Raises (10-15 reps)

  • Set 1: 15 x 39.68 lbs
  • Set 2: 15 x 59.52 lbs
  • Set 3: 15 x 39.68 lbs
  • Set 4: 15 x 59.52 lbs
  • Set 5: 15 x 39.68 lbs
  • Set 6: 15 x 39.68 lbs

Total: 4166.74 lbs

4. Rear delt Dumbbell (10-15 reps, drop set)

  • Set 1: 15 x 110.23 lbs
  • Set 2: 15 x 55.12 lbs
  • Set 3: 15 x 110.23 lbs
  • Set 4: 15 x 55.12 lbs
  • Set 5: 15 x 110.23 lbs
  • Set 6: 15 x 55.12 lbs
  • Set 7: 15 x 110.23 lbs
  • Set 8: 15 x 55.12 lbs

Total: 9920.8 lbs

5. Front Dumbbell Raise (10-15 reps)

  • Set 1: 15 x 52.91 lbs
  • Set 2: 15 x 52.91 lbs
  • Set 3: 15 x 52.91 lbs
  • Set 4: 15 x 52.91 lbs

Total: 3174.66 lbs

6. 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 70.55 lbs
  • Set 4: 15 x 70.55 lbs

Total: 4497.43 lbs

7. 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

Total: 11904.96 lbs

8. 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