4W2S Shoulder & Triceps

by lattich

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Summary

  • event_availableAugust 6th, 2016
  • schedule1 h
  • equalizer32 sets, 405 reps
  • fitness_center

1. Shoulder Press

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

Total: 

2. Dumbbell Shrug

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

Total: 

3. Triceps Push down

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

Total: 

4. Triceps bench dips

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

Total: 

5. Dumbbell row

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

Total: 

6. Pull up

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

Total: 

7. Cable Cross

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

Total: 

8. Kettlebell deadlift

  • Set 1: 20 x 
  • Set 2: 20 x 
  • Set 3: 20 x 
  • Set 4: 15 x 

Total: 

9. Kettlebell swing

  • Set 1: 20 x 
  • Set 2: 20 x 
  • Set 3: 20 x 
  • Set 4: 15 x 

Total: