Englishexpand_more

Shortcut to size: day 4 week 4

by monkmonk

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Summary

  • event_availableFebruary 9th, 2017
  • schedule1 h
  • equalizer24 sets,  145 reps
  • fitness_center5084.77 lbs

1. dumbbell shoulder press

  • Set 1: 5 x 27.22 lbs
  • Set 2: 5 x 27.22 lbs
  • Set 3: 5 x 27.22 lbs
  • Set 4: 8 x 27.22 lbs

Total: 625.96 lbs

2. Dumbbell shrug

  • Set 1: 5 x 45.36 lbs
  • Set 2: 5 x 45.36 lbs
  • Set 3: 5 x 45.36 lbs
  • Set 4: 10 x 45.36 lbs

Total: 1133.98 lbs

3. Side lateral raise

  • Set 1: 5 x 9.07 lbs
  • Set 2: 5 x 9.07 lbs
  • Set 3: 5 x 9.07 lbs
  • Set 4: 11 x 9.07 lbs

Total: 235.87 lbs

4. Front one arm cable raise

  • Set 1: 5 x 13.61 lbs
  • Set 2: 5 x 13.61 lbs
  • Set 3: 5 x 13.61 lbs
  • Set 4: 8 x 13.61 lbs

Total: 312.98 lbs

5. Rear delt fly

  • Set 1: 5 x 40.82 lbs
  • Set 2: 5 x 40.82 lbs
  • Set 3: 5 x 40.82 lbs
  • Set 4: 13 x 40.82 lbs

Total: 1143.05 lbs

6. Behind the back barbell shrug

  • Set 1: 5 x 81.65 lbs
  • Set 2: 5 x 81.65 lbs
  • Set 3: 5 x 81.65 lbs
  • Set 4: 5 x 81.65 lbs

Total: 1632.93 lbs