Deutschexpand_more

Shoulder - Define Delts

nach lazyi

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Zusammenfassung

  • event_availableApril 21st, 2019
  • schedule56 minutes
  • equalizer18 sets,  225 reps
  • fitness_center12011.13 lbs

1. Standing Dumbbell Press

  • Set 1: 8 x 44.09 lbs
  • Set 2: 8 x 55.12 lbs
  • Set 3: 8 x 44.09 lbs

Total: 1146.4 lbs

2. Cable Cross-over

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

Total: 600 lbs

3. Bent-over Reverse Fly 21s

  • Set 1: 21 x 17.64 lbs
  • Set 2: 21 x 17.64 lbs
  • Set 3: 21 x 17.64 lbs

Total: 1111.13 lbs

4. Lateral raise machine

  • Set 1: 8 x 176.37 lbs
  • Set 2: 8 x 209.44 lbs
  • Set 3: 8 x 176.37 lbs

Total: 4497.43 lbs

5. Neutral-Grip Sternum Chin-up

  • Set 1: 8 x 92.59 lbs
  • Set 2: 8 x 79.37 lbs
  • Set 3: 8 x 79.37 lbs

Total: 2010.62 lbs

6. Swiss ball Twist & Crunch

  • Set 1: 20 x 44.09 lbs
  • Set 2: 20 x 44.09 lbs
  • Set 3: 20 x 44.09 lbs

Total: 2645.55 lbs