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Damien patrick shoulder workout 102

nach kels0007

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Zusammenfassung

  • event_availableApril 22nd, 2017
  • schedule20 minutes
  • equalizer40 sets,  361 reps
  • fitness_center14650 lbs

1. Seated overhead dumbbell shoulder press (1) - 15x12x10x10x12x15

  • Set 1: 15 x 50 lbs
  • Set 2: 12 x 50 lbs
  • Set 3: 10 x 45 lbs
  • Set 4: 10 x 45 lbs
  • Set 5: 12 x 40 lbs
  • Set 6: 15 x 40 lbs

Total: 3330 lbs

2. Rear delt barbell rows (1) 15x12x10x10x12x15

  • Set 1: 10 x 60 lbs
  • Set 2: 10 x 60 lbs
  • Set 3: 10 x 60 lbs
  • Set 4: 10 x 60 lbs
  • Set 5: 12 x 60 lbs
  • Set 6: 15 x 60 lbs

Total: 4020 lbs

3. Cable lateral raises (2) - 4sX10r

  • Set 1: 10 x 10 lbs
  • Set 2: 10 x 10 lbs
  • Set 3: 10 x 5 lbs
  • Set 4: 10 x 5 lbs

Total: 300 lbs

4. Bent over cable lateral raises (2) - 4s X 10r

  • Set 1: 10 x 5 lbs
  • Set 2: 10 x 5 lbs
  • Set 3: 10 x 5 lbs
  • Set 4: 10 x 5 lbs

Total: 200 lbs

5. Dumb bell shoulder shrug (3)- 4s X 15r last 5 slos

  • Set 1: 15 x 85 lbs
  • Set 2: 15 x 85 lbs
  • Set 3: 15 x 85 lbs
  • Set 4: 15 x 85 lbs

Total: 5100 lbs

6. Cable face pulls (3) - 4s X 10r

  • Set 1: 10 x 25 lbs
  • Set 2: 10 x 30 lbs
  • Set 3: 10 x 35 lbs
  • Set 4: 10 x 40 lbs

Total: 1300 lbs

7. Dumb bell head on bench rear lateral raises (4) - 4s X10r

  • Set 1: 0 x 0 lbs
  • Set 2: 0 x 0 lbs
  • Set 3: 0 x 0 lbs
  • Set 4: 0 x 0 lbs

Total: 0 lbs

8. Dumb bell side lateral raises (4) - 4s X 10r

  • Set 1: 0 x 0 lbs
  • Set 2: 0 x 0 lbs
  • Set 3: 0 x 0 lbs
  • Set 4: 0 x 0 lbs

Total: 0 lbs

9. Dumb bell front lateral raises (4) - 4s X 10r

  • Set 1: 10 x 10 lbs
  • Set 2: 10 x 10 lbs
  • Set 3: 10 x 10 lbs
  • Set 4: 10 x 10 lbs

Total: 400 lbs