Shortcut to size: day 4 week 4

nach monkmonk

Einstellungen

lbskgs

Zusammenfassung

February 9th, 2017
1 h
24 sets, 145 reps
11210 lbs

1. dumbbell shoulder press

Set 1: 5 x 60 lbs
Set 2: 5 x 60 lbs
Set 3: 5 x 60 lbs
Set 4: 8 x 60 lbs

Total: 1380 lbs

2. Dumbbell shrug

Set 1: 5 x 100 lbs
Set 2: 5 x 100 lbs
Set 3: 5 x 100 lbs
Set 4: 10 x 100 lbs

Total: 2500 lbs

3. Side lateral raise

Set 1: 5 x 20 lbs
Set 2: 5 x 20 lbs
Set 3: 5 x 20 lbs
Set 4: 11 x 20 lbs

Total: 520 lbs

4. Front one arm cable raise

Set 1: 5 x 30 lbs
Set 2: 5 x 30 lbs
Set 3: 5 x 30 lbs
Set 4: 8 x 30 lbs

Total: 690 lbs

5. Rear delt fly

Set 1: 5 x 90 lbs
Set 2: 5 x 90 lbs
Set 3: 5 x 90 lbs
Set 4: 13 x 90 lbs

Total: 2520 lbs

6. Behind the back barbell shrug

Set 1: 5 x 180 lbs
Set 2: 5 x 180 lbs
Set 3: 5 x 180 lbs
Set 4: 5 x 180 lbs

Total: 3600 lbs

Name

Set	Wdh.	Gewicht	Voriges
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