Shoulders and arms

by mcoffman823

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Summary

  • event_availableMarch 12th, 2017
  • schedule54 minutes
  • equalizer34 sets, 401 reps
  • fitness_center

1. Smith machine shoulder press

  • Set 1: 12 x 
  • Set 2: 10 x 
  • Set 3: 9 x 
  • Set 4: 6 x 

Total: 

2. Bar pulls

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

Total: 

3. Shrugs

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

Total: 

4. Tricep pull down

  • Set 1: 12 x 
  • Set 2: 12 x 
  • Set 3: 8 x 
  • Set 4: 5 x 

Total: 

5. Bent over tricep extension

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

Total: 

6. Spider curl

  • Set 1: 12 x 
  • Set 2: 12 x 
  • Set 3: 10 x 
  • Set 4: 7 x 

Total: 

7. Hammer t curls

  • Set 1: 16 x 
  • Set 2: 20 x 
  • Set 3: 20 x 

Total: 

8. Front delt raise

  • Set 1: 20 x 
  • Set 2: 20 x 
  • Set 3: 14 x 

Total: 

9. Side lat raise

  • Set 1: 20 x 
  • Set 2: 16 x 

Total: 

10. Reverse flys

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

Total: