Arms / Shoulders

by matthewlee

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Summary

  • event_availableMarch 2nd, 2020
  • schedule2 h
  • equalizer74 sets,  711 reps
  • fitness_center23400 lbs

1. Machine Shoulder Press

  • Set 1: 20 x 50 lbs
  • Set 2: 20 x 40 lbs
  • Set 3: 20 x 30 lbs

Total: 2400 lbs

2. Barbell Front Raise

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

Total: 600 lbs

3. Barbell Front Raise Hold

  • Set 1: 5 x 20 lbs
  • Set 2: 5 x 20 lbs
  • Set 3: 5 x 20 lbs

Total: 300 lbs

4. Cable VBar High Row

  • Set 1: 8 x 30 lbs
  • Set 2: 8 x 40 lbs
  • Set 3: 8 x 50 lbs

Total: 960 lbs

5. Cable VBar Shoulder Press

  • Set 1: 8 x 20 lbs
  • Set 2: 8 x 30 lbs
  • Set 3: 8 x 40 lbs

Total: 720 lbs

6. Cable VBar Shoulder Upright Row

  • Set 1: 8 x 20 lbs
  • Set 2: 8 x 30 lbs
  • Set 3: 8 x 40 lbs

Total: 720 lbs

7. Dumbell Reverse Shoulder Flye

  • Set 1: 10 x 5 lbs
  • Set 2: 10 x 10 lbs
  • Set 3: 10 x 15 lbs
  • Set 4: 10 x 20 lbs
  • Set 5: 10 x 15 lbs
  • Set 6: 10 x 10 lbs
  • Set 7: 10 x 5 lbs

Total: 800 lbs

8. Barbell Incline Shoulder Y

  • Set 1: 8 x 20 lbs
  • Set 2: 10 x 20 lbs
  • Set 3: 12 x 20 lbs

Total: 600 lbs

9. Dumbell Bent Bicep Curl

  • Set 1: 12 x 20 lbs
  • Set 2: 12 x 25 lbs
  • Set 3: 12 x 30 lbs
  • Set 4: 12 x 35 lbs

Total: 1320 lbs

10. Barbell Incline Curl

  • Set 1: 8 x 30 lbs
  • Set 2: 10 x 30 lbs
  • Set 3: 12 x 30 lbs
  • Set 4: 14 x 30 lbs

Total: 1320 lbs

11. Barbell Skull Crusher

  • Set 1: 8 x 50 lbs
  • Set 2: 8 x 60 lbs
  • Set 3: 8 x 70 lbs
  • Set 4: 8 x 80 lbs

Total: 2080 lbs

12. Barbell Close Grip Bench Press

  • Set 1: 8 x 50 lbs
  • Set 2: 8 x 60 lbs
  • Set 3: 8 x 70 lbs
  • Set 4: 8 x 80 lbs

Total: 2080 lbs

13. Cable Rubberband Extension

  • Set 1: 8 x 30 lbs
  • Set 2: 8 x 35 lbs
  • Set 3: 8 x 40 lbs
  • Set 4: 8 x 45 lbs
  • Set 5: 8 x 50 lbs
  • Set 6: 8 x 50 lbs
  • Set 7: 8 x 40 lbs
  • Set 8: 8 x 30 lbs
  • Set 9: 8 x 20 lbs
  • Set 10: 8 x 10 lbs

Total: 2800 lbs

14. Dumbell Hammer Curl

  • Set 1: 14 x 40 lbs
  • Set 2: 14 x 35 lbs
  • Set 3: 14 x 30 lbs
  • Set 4: 14 x 25 lbs
  • Set 5: 14 x 20 lbs

Total: 2100 lbs

15. Dumbell Overhead Extension

  • Set 1: 8 x 50 lbs
  • Set 2: 8 x 60 lbs
  • Set 3: 8 x 70 lbs
  • Set 4: 8 x 80 lbs

Total: 2080 lbs

16. Dumbell Skull Crusher

  • Set 1: 8 x 15 lbs
  • Set 2: 8 x 15 lbs
  • Set 3: 8 x 15 lbs

Total: 360 lbs

17. Seated Iso-Lateral Preacher Curl

  • Set 1: 6 x 25 lbs
  • Set 2: 12 x 25 lbs
  • Set 3: 6 x 35 lbs
  • Set 4: 12 x 25 lbs
  • Set 5: 6 x 45 lbs
  • Set 6: 12 x 25 lbs
  • Set 7: 6 x 55 lbs
  • Set 8: 12 x 25 lbs

Total: 2160 lbs