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Shoulders with Anes

by jokii

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Summary

  • event_availableDecember 25th, 2020
  • schedule1 h
  • equalizer32 sets,  450 reps
  • fitness_center16010 lbs

1. Barbell Shoulder Press (10-15 reps)

  • Set 1: 15 x 18.14 lbs
  • Set 2: 15 x 22.68 lbs
  • Set 3: 12 x 27.22 lbs
  • Set 4: 12 x 27.22 lbs

Total: 1265.52 lbs

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

  • Set 1: 15 x 18.14 lbs
  • Set 2: 15 x 18.14 lbs

Total: 544.31 lbs

3. Cable Lateral Raises (10-15 reps)

  • Set 1: 15 x 8.16 lbs
  • Set 2: 12 x 12.25 lbs
  • Set 3: 15 x 8.16 lbs
  • Set 4: 13 x 8.16 lbs
  • Set 5: 15 x 4.08 lbs
  • Set 6: 15 x 4.08 lbs

Total: 620.51 lbs

4. Rear Delt Dumbbell (10-15 reps)

  • Set 1: 15 x 10.89 lbs
  • Set 2: 15 x 10.89 lbs
  • Set 3: 15 x 10.89 lbs
  • Set 4: 15 x 10.89 lbs

Total: 653.17 lbs

5. Front Dumbbell Raise (10-15 reps)

  • Set 1: 13 x 10.89 lbs
  • Set 2: 15 x 9.07 lbs
  • Set 3: 15 x 9.07 lbs
  • Set 4: 10 x 9.07 lbs

Total: 504.39 lbs

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

  • Set 1: 15 x 14.51 lbs
  • Set 2: 15 x 14.51 lbs
  • Set 3: 15 x 10.21 lbs
  • Set 4: 15 x 10.21 lbs

Total: 741.62 lbs

7. Barbell Shrugs (10-15 reps)

  • Set 1: 15 x 27.22 lbs
  • Set 2: 15 x 36.29 lbs
  • Set 3: 15 x 36.29 lbs
  • Set 4: 12 x 36.29 lbs

Total: 1932.3 lbs

8. Dumbbell Shrugs (drop set, 2 sets)

  • Set 1: 15 x 24.95 lbs
  • Set 2: 12 x 13.61 lbs
  • Set 3: 12 x 24.95 lbs
  • Set 4: 12 x 13.61 lbs

Total: 1000.17 lbs