Englishexpand_more

CF Delts/Back/Traps Phase 1

by objorgan

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Summary

  • event_availableAugust 1st, 2019
  • schedule1 h
  • equalizer44 sets,  555 reps
  • fitness_center56404.17 lbs

1. Dumbbell shoulder Press

  • Set 1: 15 x 49.6 lbs
  • Set 2: 12 x 55.12 lbs
  • Set 3: 10 x 60.63 lbs
  • Set 4: 8 x 60.63 lbs

Total: 2496.74 lbs

2. Barbell shoulder press

  • Set 1: 12 x 110.23 lbs
  • Set 2: 12 x 110.23 lbs
  • Set 3: 12 x 110.23 lbs
  • Set 4: 12 x 110.23 lbs

Total: 5291.09 lbs

3. Standing Latural raise dumbbell

  • Set 1: 20 x 8.82 lbs
  • Set 2: 20 x 11.02 lbs
  • Set 3: 20 x 11.02 lbs
  • Set 4: 20 x 13.23 lbs

Total: 881.85 lbs

4. Pecdeck rear delt

  • Set 1: 12 x 196.21 lbs
  • Set 2: 12 x 196.21 lbs
  • Set 3: 12 x 196.21 lbs
  • Set 4: 12 x 196.21 lbs

Total: 9418.15 lbs

5. Cabel lateral raise 20sek

  • Set 1: 10 x 30.86 lbs
  • Set 2: 10 x 19.84 lbs
  • Set 3: 10 x 15.43 lbs
  • Set 4: 10 x 11.02 lbs

Total: 771.62 lbs

6. Incline Dumbbell row

  • Set 1: 15 x 60.63 lbs
  • Set 2: 16 x 60.63 lbs
  • Set 3: 16 x 60.63 lbs
  • Set 4: 16 x 60.63 lbs

Total: 3819.51 lbs

7. Wide grip T-bar cabel row

  • Set 1: 11 x 154.32 lbs
  • Set 2: 12 x 154.32 lbs
  • Set 3: 12 x 154.32 lbs
  • Set 4: 12 x 154.32 lbs

Total: 7253.21 lbs

8. Close Grip Pullups

  • Set 1: 8 x 242.51 lbs
  • Set 2: 8 x 242.51 lbs
  • Set 3: 8 x 242.51 lbs
  • Set 4: 8 x 242.51 lbs

Total: 7760.27 lbs

9. Wide grip Pullups

  • Set 1: 13 x 220.46 lbs
  • Set 2: 12 x 220.46 lbs
  • Set 3: 12 x 220.46 lbs
  • Set 4: 12 x 220.46 lbs

Total: 10802.65 lbs

10. Dumbbell Pullover

  • Set 1: 12 x 82.67 lbs
  • Set 2: 12 x 82.67 lbs
  • Set 3: 12 x 82.67 lbs
  • Set 4: 12 x 82.67 lbs

Total: 3968.32 lbs

11. Dumbbell shrugs

  • Set 1: 15 x 71.65 lbs
  • Set 2: 15 x 71.65 lbs
  • Set 3: 13 x 71.65 lbs
  • Set 4: 12 x 71.65 lbs

Total: 3940.76 lbs