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Englishexpand_more

Vertical + shoulders

by kwanhui

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Summary

  • event_availableJune 1st, 2016
  • schedule1 h
  • equalizer42 sets,  413 reps
  • fitness_center29125.55 lbs

1. Dead lift

  • Set 1: 10 x 132.28 lbs
  • Set 2: 5 x 176.37 lbs
  • Set 3: 5 x 176.37 lbs
  • Set 4: 5 x 198.42 lbs
  • Set 5: 5 x 209.44 lbs
  • Set 6: 5 x 209.44 lbs
  • Set 7: 5 x 198.42 lbs
  • Set 8: 5 x 176.37 lbs
  • Set 9: 10 x 132.28 lbs

Total: 9369.65 lbs

2. Overhead press

  • Set 1: 10 x 44.09 lbs
  • Set 2: 8 x 66.14 lbs
  • Set 3: 6 x 77.16 lbs
  • Set 4: 3 x 88.18 lbs
  • Set 5: 3 x 88.18 lbs
  • Set 6: 6 x 77.16 lbs
  • Set 7: 6 x 77.16 lbs
  • Set 8: 8 x 66.14 lbs

Total: 3417.17 lbs

3. Pull Ups

  • Set 1: 10 x 0 lbs
  • Set 2: 10 x 0 lbs
  • Set 3: 6 x 0 lbs
  • Set 4: 6 x 0 lbs
  • Set 5: 6 x 0 lbs
  • Set 6: 6 x 0 lbs

Total: 0 lbs

4. Shoulder press

  • Set 1: 10 x 44.09 lbs
  • Set 2: 8 x 66.14 lbs
  • Set 3: 6 x 66.14 lbs

Total: 1366.87 lbs

5. Lat pull down

  • Set 1: 15 x 115 lbs
  • Set 2: 10 x 130 lbs
  • Set 3: 10 x 130 lbs
  • Set 4: 10 x 130 lbs
  • Set 5: 10 x 130 lbs

Total: 6925 lbs

6. Dumbbell Fly

  • Set 1: 15 x 22.05 lbs
  • Set 2: 15 x 22.05 lbs
  • Set 3: 15 x 22.05 lbs
  • Set 4: 15 x 22.05 lbs
  • Set 5: 20 x 22.05 lbs

Total: 1763.7 lbs

7. Shoulder Raise

  • Set 1: 20 x 88.18 lbs
  • Set 2: 20 x 88.18 lbs
  • Set 3: 20 x 88.18 lbs

Total: 5291.09 lbs

8. Shoulder dumbbell lift

  • Set 1: 15 x 22.05 lbs
  • Set 2: 15 x 22.05 lbs
  • Set 3: 15 x 22.05 lbs

Total: 992.08 lbs