Shoulders and arms

by mcoffman823

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Summary

  • event_availableJune 3rd, 2017
  • schedule59 minutes
  • equalizer33 sets, 437 reps
  • fitness_center

1. Smith machine shoulder press

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

Total: 

2. Bar pulls

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

Total: 

3. Tricep pull down

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

Total: 

4. Spider curl

  • Set 1: 15 x 
  • Set 2: 15 x 
  • Set 3: 10 x 
  • Set 4: 8 x 
  • Set 5: 4 x 

Total: 

5. Hammer t curls

  • Set 1: 20 x 
  • Set 2: 20 x 
  • Set 3: 20 x 
  • Set 4: 16 x 

Total: 

6. Front delt raise

  • Set 1: 24 x 
  • Set 2: 24 x 
  • Set 3: 20 x 
  • Set 4: 20 x 

Total: 

7. Reverse flys

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

Total: 

8. Dumbell shrugs

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

Total: 

9. Dumbell shoulder press

  • Set 1: 24 x 
  • Set 2: 16 x 

Total: