Englishexpand_more

Vertical + shoulders

by kwanhui

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Summary

  • event_availableJune 29th, 2016
  • schedule54 minutes
  • equalizer33 sets,  285 reps
  • fitness_center15653.52 lbs

1. Overhead press

  • Set 1: 15 x 45 lbs
  • Set 2: 5 x 70 lbs
  • Set 3: 5 x 80 lbs
  • Set 4: 5 x 85 lbs
  • Set 5: 4 x 85 lbs
  • Set 6: 5 x 85 lbs
  • Set 7: 10 x 45 lbs

Total: 3065 lbs

2. Pull Ups

  • Set 1: 12 x 0 lbs
  • Set 2: 5 x 25 lbs
  • Set 3: 5 x 25 lbs
  • Set 4: 4 x 25 lbs
  • Set 5: 5 x 0 lbs

Total: 350 lbs

3. Shoulder press

  • Set 1: 10 x 50 lbs
  • Set 2: 8 x 70 lbs
  • Set 3: 8 x 70 lbs
  • Set 4: 6 x 70 lbs
  • Set 5: 8 x 50 lbs

Total: 2440 lbs

4. Lat pull down

  • Set 1: 15 x 121.25 lbs
  • Set 2: 10 x 132.28 lbs
  • Set 3: 8 x 137.79 lbs
  • Set 4: 8 x 137.79 lbs
  • Set 5: 8 x 137.79 lbs

Total: 6448.52 lbs

5. Shoulder dumbbell lift

  • Set 1: 15 x 30 lbs
  • Set 2: 15 x 40 lbs
  • Set 3: 15 x 40 lbs

Total: 1650 lbs

6. Lateral Raise (dumbbell)

  • Set 1: 15 x 30 lbs
  • Set 2: 10 x 40 lbs
  • Set 3: 10 x 40 lbs

Total: 1250 lbs

7. Dips

  • Set 1: 12 x 0 lbs
  • Set 2: 6 x 25 lbs
  • Set 3: 6 x 25 lbs
  • Set 4: 6 x 25 lbs
  • Set 5: 6 x 0 lbs

Total: 450 lbs