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Englishexpand_more

Arms / Shoulders

by matthewlee

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Summary

  • event_availableDecember 31st, 2019
  • schedule1 h
  • equalizer73 sets,  825 reps
  • fitness_center30260 lbs

1. Smith Machine Shoulder Press

  • Set 1: 12 x 65 lbs
  • Set 2: 12 x 65 lbs
  • Set 3: 12 x 65 lbs
  • Set 4: 12 x 85 lbs
  • Set 5: 12 x 105 lbs
  • Set 6: 12 x 125 lbs
  • Set 7: 6 x 125 lbs
  • Set 8: 8 x 105 lbs
  • Set 9: 10 x 85 lbs
  • Set 10: 12 x 65 lbs

Total: 9340 lbs

2. Machine Reverse Shoulder Flye

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

Total: 3000 lbs

3. Dumbell Reverse Shoulder Flye

  • Set 1: 12 x 5 lbs
  • Set 2: 12 x 10 lbs
  • Set 3: 12 x 5 lbs
  • Set 4: 12 x 15 lbs
  • Set 5: 12 x 10 lbs
  • Set 6: 12 x 5 lbs

Total: 600 lbs

4. Barbell Front Raise

  • Set 1: 10 x 20 lbs
  • Set 2: 10 x 30 lbs
  • Set 3: 10 x 40 lbs

Total: 900 lbs

5. Cable Reverse Shoulder Flye

  • Set 1: 15 x 5 lbs
  • Set 2: 15 x 10 lbs
  • Set 3: 15 x 15 lbs

Total: 450 lbs

6. 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

7. Cable Skull Crusher Curl

  • Set 1: 8 x 40 lbs
  • Set 2: 10 x 40 lbs
  • Set 3: 12 x 40 lbs
  • Set 4: 14 x 40 lbs

Total: 1760 lbs

8. Cable Rope Extension

  • Set 1: 8 x 30 lbs
  • Set 2: 8 x 20 lbs
  • Set 3: 8 x 40 lbs
  • Set 4: 8 x 20 lbs
  • Set 5: 8 x 50 lbs
  • Set 6: 8 x 20 lbs
  • Set 7: 8 x 60 lbs
  • Set 8: 8 x 50 lbs
  • Set 9: 8 x 40 lbs
  • Set 10: 8 x 30 lbs
  • Set 11: 8 x 10 lbs

Total: 2960 lbs

9. 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
  • Set 9: 6 x 65 lbs
  • Set 10: 6 x 55 lbs
  • Set 11: 6 x 45 lbs
  • Set 12: 6 x 35 lbs
  • Set 13: 6 x 25 lbs

Total: 3510 lbs

10. Cable Curl

  • Set 1: 14 x 10 lbs
  • Set 2: 14 x 10 lbs
  • Set 3: 14 x 15 lbs
  • Set 4: 14 x 15 lbs

Total: 700 lbs

11. Cable Forearm Curl

  • Set 1: 14 x 10 lbs
  • Set 2: 14 x 10 lbs
  • Set 3: 14 x 15 lbs
  • Set 4: 14 x 15 lbs

Total: 700 lbs

12. Barbell Curl

  • Set 1: 21 x 20 lbs
  • Set 2: 21 x 30 lbs
  • Set 3: 21 x 40 lbs
  • Set 4: 21 x 50 lbs

Total: 2940 lbs

13. 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