Arms / Shoulders

by matthewlee

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Summary

  • event_availableNovember 8th, 2019
  • schedule1 h
  • equalizer72 sets,  785 reps
  • fitness_center30105 lbs

1. Smith Machine Shoulder Press

  • Set 1: 15 x 55 lbs
  • Set 2: 15 x 55 lbs
  • Set 3: 15 x 55 lbs
  • Set 4: 12 x 75 lbs
  • Set 5: 12 x 95 lbs
  • Set 6: 12 x 115 lbs
  • Set 7: 12 x 95 lbs
  • Set 8: 12 x 75 lbs
  • Set 9: 12 x 55 lbs

Total: 8595 lbs

2. Barbell Front Raise

  • Set 1: 15 x 20 lbs
  • Set 2: 15 x 20 lbs
  • Set 3: 15 x 20 lbs
  • Set 4: 10 x 30 lbs
  • Set 5: 10 x 40 lbs
  • Set 6: 10 x 50 lbs

Total: 2100 lbs

3. Dumbell Shoulder Reverse Flye

  • Set 1: 8 x 5 lbs
  • Set 2: 8 x 10 lbs
  • Set 3: 8 x 15 lbs
  • Set 4: 8 x 20 lbs
  • Set 5: 8 x 15 lbs
  • Set 6: 8 x 10 lbs
  • Set 7: 8 x 5 lbs

Total: 640 lbs

4. Plate Front Raise

  • Set 1: 6 x 25 lbs
  • Set 2: 8 x 25 lbs
  • Set 3: 10 x 25 lbs

Total: 600 lbs

5. Cable Bar Curl

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

Total: 900 lbs

6. Cable Bar Extension

  • Set 1: 12 x 30 lbs
  • Set 2: 12 x 35 lbs
  • Set 3: 12 x 40 lbs

Total: 1260 lbs

7. 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

Total: 1530 lbs

8. Dumbell Bent Bicep Curl

  • Set 1: 16 x 20 lbs
  • Set 2: 16 x 25 lbs
  • Set 3: 16 x 30 lbs
  • Set 4: 16 x 35 lbs

Total: 1760 lbs

9. 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

10. 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

11. 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 30 lbs
  • Set 5: 8 x 50 lbs
  • Set 6: 8 x 30 lbs
  • Set 7: 8 x 50 lbs
  • Set 8: 8 x 40 lbs
  • Set 9: 8 x 30 lbs
  • Set 10: 8 x 20 lbs
  • Set 11: 8 x 10 lbs

Total: 2800 lbs

12. Barbell Curl

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

Total: 2520 lbs

13. Dumbell Hammer Curl

  • Set 1: 12 x 35 lbs
  • Set 2: 12 x 30 lbs
  • Set 3: 12 x 25 lbs
  • Set 4: 12 x 35 lbs
  • Set 5: 12 x 30 lbs
  • Set 6: 12 x 25 lbs
  • Set 7: 12 x 35 lbs
  • Set 8: 12 x 30 lbs
  • Set 9: 12 x 25 lbs

Total: 3240 lbs