Shoulders (high intensity)

by jokii

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Summary

  • event_availableJanuary 8th, 2021
  • schedule1 h
  • equalizer40 sets,  597 reps
  • fitness_center48466.42 lbs

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

  • Set 1: 15 x 88.18 lbs
  • Set 2: 15 x 44.09 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: 10516.05 lbs

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

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

Total: 2645.55 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: 12 x 59.52 lbs
  • Set 5: 15 x 39.68 lbs
  • Set 6: 15 x 19.84 lbs

Total: 3690.54 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 88.18 lbs
  • Set 6: 15 x 44.09 lbs
  • Set 7: 15 x 88.18 lbs
  • Set 8: 15 x 44.09 lbs

Total: 8928.72 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 44.09 lbs
  • Set 4: 15 x 44.09 lbs

Total: 2910.1 lbs

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

  • Set 1: 15 x 70.55 lbs
  • Set 2: 15 x 70.55 lbs
  • Set 3: 15 x 70.55 lbs
  • Set 4: 15 x 70.55 lbs

Total: 4232.88 lbs

7. Barbell Shrugs (10-15 reps)

  • Set 1: 15 x 132.28 lbs
  • Set 2: 15 x 176.37 lbs
  • Set 3: 15 x 176.37 lbs
  • Set 4: 15 x 176.37 lbs

Total: 9920.8 lbs

8. Dumbbell Shrugs (drop set, 2 sets)

  • Set 1: 15 x 121.25 lbs
  • Set 2: 15 x 66.14 lbs
  • Set 3: 15 x 121.25 lbs
  • Set 4: 15 x 66.14 lbs

Total: 5621.79 lbs