Shoulders and Abs

by maxpate

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Summary

  • event_availableFebruary 13th, 2017
  • schedule1 h
  • equalizer42 sets, 448 reps
  • fitness_center

1. Up and outs

  • Set 1: 15 x 
  • Set 2: 10 x 
  • Set 3: 13 x 
  • Set 4: 15 x 
  • Set 5: 15 x 

Total: 

2. Landmind shoulder press (super set)

  • Set 1: 10 x 
  • Set 2: 9 x 
  • Set 3: 8 x 

Total: 

3. Military Press (standing)

  • Set 1: 15 x 
  • Set 2: 15 x 
  • Set 3: 13 x 
  • Set 4: 10 x 

Total: 

4. Face pulls

  • Set 1: 10 x 
  • Set 2: 13 x 
  • Set 3: 10 x 
  • Set 4: 12 x 
  • Set 5: 15 x 

Total: 

5. Upright shoulder rows

  • Set 1: 12 x 
  • Set 2: 13 x 
  • Set 3: 13 x 
  • Set 4: 13 x 

Total: 

6. Crossover cable raises

  • Set 1: 12 x 
  • Set 2: 13 x 
  • Set 3: 10 x 
  • Set 4: 10 x 

Total: 

7. 90 degree leg raises

  • Set 1: 0 x 
  • Set 2: 0 x 
  • Set 3: 0 x 
  • Set 4: 0 x 

Total: 

8. Dumbell shoulder press

  • Set 1: 10 x 
  • Set 2: 10 x 
  • Set 3: 6 x 
  • Set 4: 6 x 

Total: 

9. Plate arm extensions

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

Total: 

10. Ab crunch machine

  • Set 1: 10 x 
  • Set 2: 15 x 

Total: 

11. Cable upright rows

  • Set 1: 15 x 
  • Set 2: 13 x 
  • Set 3: 9 x 

Total: