Damien patrick shoulder workout 103

nach kels0007

Einstellungen

lbskgs

Zusammenfassung

April 8th, 2017
21 minutes
33 sets, 234 reps
11220 lbs

1. Dumb bell press (1) 5x -15 12 12 10 8

Set 1: 15 x 40 lbs
Set 2: 12 x 45 lbs
Set 3: 12 x 55 lbs
Set 4: 9 x 60 lbs
Set 5: 5 x 70 lbs

Total: 2690 lbs

2. Seated barbell shrugs (1)

Set 1: 15 x 40 lbs
Set 2: 10 x 100 lbs
Set 3: 10 x 100 lbs
Set 4: 10 x 100 lbs
Set 5: 10 x 100 lbs

Total: 4600 lbs

3. Standing military press cluster sets 4s x 12

Set 1: 12 x 95 lbs
Set 2: 12 x 95 lbs
Set 3: 12 x 0 lbs
Set 4: 0 x 0 lbs

Total: 2280 lbs

4. Cable lateral raises (2) slow 5s - 10x

Set 1: 0 x 0 lbs
Set 2: 0 x 0 lbs
Set 3: 0 x 0 lbs
Set 4: 0 x 0 lbs
Set 5: 0 x 0 lbs

Total: 0 lbs

5. Rear delt barbell rows (2) - 5s 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
Set 5: 0 x 0 lbs

Total: 0 lbs

6. Seated lateral raise (3) - 3s x 10r

Set 1: 10 x 20 lbs
Set 2: 10 x 20 lbs
Set 3: 10 x 20 lbs

Total: 600 lbs

7. Bent over rear delt raises (3) 3s x 10r

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

Total: 450 lbs

8. Arnold presses (3) 3s x 10r

Set 1: 10 x 20 lbs
Set 2: 10 x 20 lbs
Set 3: 10 x 20 lbs

Total: 600 lbs

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