Damien patrick shoulder workout 102

by kels0007

Settings

List View

Summary

  • event_availableMay 31st, 2017
  • schedule1 h
  • equalizer37 sets,  421 reps
  • fitness_center18615 lbs

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

  • Set 1: 15 x 45 lbs
  • Set 2: 15 x 50 lbs
  • Set 3: 10 x 60 lbs
  • Set 4: 10 x 60 lbs
  • Set 5: 12 x 45 lbs
  • Set 6: 15 x 40 lbs

Total: 3765 lbs

2. Rear delt barbell rows (1) 15x12x10x10x12x15

  • Set 1: 15 x 75 lbs
  • Set 2: 12 x 75 lbs
  • Set 3: 10 x 75 lbs
  • Set 4: 10 x 75 lbs
  • Set 5: 12 x 75 lbs
  • Set 6: 15 x 75 lbs

Total: 5550 lbs

3. Cable lateral raises (2) - 4sX10r

  • Set 1: 10 x 15 lbs
  • Set 2: 10 x 15 lbs
  • Set 3: 10 x 15 lbs
  • Set 4: 10 x 15 lbs

Total: 600 lbs

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

  • Set 1: 10 x 15 lbs
  • Set 2: 10 x 15 lbs
  • Set 3: 10 x 15 lbs
  • Set 4: 10 x 15 lbs

Total: 600 lbs

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

  • Set 1: 15 x 90 lbs
  • Set 2: 15 x 90 lbs
  • Set 3: 15 x 90 lbs
  • Set 4: 15 x 90 lbs

Total: 5400 lbs

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

  • Set 1: 10 x 40 lbs
  • Set 2: 10 x 45 lbs
  • Set 3: 10 x 45 lbs
  • Set 4: 10 x 50 lbs

Total: 1800 lbs

7. Dumb bell head on bench rear lateral raises (4) - 3s X10r

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

Total: 300 lbs

8. Dumb bell side lateral raises (4) - 3s X 10r

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

Total: 300 lbs

9. Dumb bell front lateral raises (4) - 3s X 10r

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

Total: 300 lbs