MEGA shoulders back triceps

by likwid687

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Summary

  • event_availableSeptember 22nd, 2015
  • schedule55 minutes
  • equalizer35 sets, 234 reps
  • fitness_center

1. Weighted pull ups

  • Set 1: 5 x 
  • Set 2: 5 x 
  • Set 3: 5 x 
  • Set 4: 6 x 
  • Set 5: 8 x 

Total: 

2. Seated dumbell shoulder press

  • Set 1: 5 x 
  • Set 2: 5 x 
  • Set 3: 6 x 
  • Set 4: 8 x 

Total: 

3. Seated cable row

  • Set 1: 5 x 
  • Set 2: 15 x 
  • Set 3: 5 x 
  • Set 4: 4 x 
  • Set 5: 3 x 
  • Set 6: 3 x 
  • Set 7: 3 x 

Total: 

4. Cable press downs with rope

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

Total: 

5. Lateral raise machine

  • Set 1: 5 x 
  • Set 2: 15 x 
  • Set 3: 4 x 
  • Set 4: 4 x 
  • Set 5: 4 x 
  • Set 6: 4 x 
  • Set 7: 4 x 

Total: 

6. Forearm under grip

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

Total: 

7. Forearm over grip

  • Set 1: 11 x 
  • Set 2: 11 x 
  • Set 3: 11 x 

Total: