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GP Phase 2 Shoulders & Triceps

by oscar-o-d

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Summary

  • event_availableDecember 6th, 2018
  • schedule1 h
  • equalizer52 sets,  809 reps
  • fitness_center32335.2 lbs

1. Shoulder warm up

  • Set 1: 40 x 33.07 lbs
  • Set 2: 60 x 8.82 lbs
  • Set 3: 40 x 33.07 lbs
  • Set 4: 60 x 8.82 lbs
  • Set 5: 40 x 33.07 lbs
  • Set 6: 60 x 8.82 lbs

Total: 5555.65 lbs

2. BB Shoulder Press (Smith)

  • Set 1: 8 x 121.25 lbs
  • Set 2: 8 x 121.25 lbs
  • Set 3: 8 x 130.07 lbs
  • Set 4: 8 x 130.07 lbs
  • Set 5: 8 x 130.07 lbs
  • Set 6: 8 x 88.18 lbs
  • Set 7: 10 x 77.16 lbs
  • Set 8: 10 x 55.12 lbs
  • Set 9: 10 x 33.07 lbs
  • Set 10: 20 x 11.02 lbs

Total: 7641.22 lbs

3. DB lateral raise

  • Set 1: 10 x 26.46 lbs
  • Set 2: 10 x 26.46 lbs
  • Set 3: 10 x 26.46 lbs
  • Set 4: 10 x 26.46 lbs
  • Set 5: 10 x 22.05 lbs
  • Set 6: 10 x 17.64 lbs
  • Set 7: 10 x 13.23 lbs

Total: 1587.33 lbs

4. Arnold Press

  • Set 1: 8 x 22.05 lbs
  • Set 2: 8 x 22.05 lbs
  • Set 3: 8 x 22.05 lbs
  • Set 4: 10 x 17.64 lbs
  • Set 5: 10 x 13.23 lbs
  • Set 6: 15 x 8.82 lbs

Total: 970.03 lbs

5. Lateral deltoid Machine

  • Set 1: 12 x 33.07 lbs
  • Set 2: 12 x 33.07 lbs
  • Set 3: 12 x 33.07 lbs
  • Set 4: 12 x 33.07 lbs
  • Set 5: 10 x 22.05 lbs
  • Set 6: 10 x 16.53 lbs
  • Set 7: 10 x 11.02 lbs

Total: 2083.37 lbs

6. Shoulder super sets

  • Set 1: 15 x 6.61 lbs
  • Set 2: 15 x 6.61 lbs
  • Set 3: 15 x 6.61 lbs
  • Set 4: 15 x 6.61 lbs
  • Set 5: 10 x 8.82 lbs
  • Set 6: 10 x 8.82 lbs
  • Set 7: 10 x 8.82 lbs

Total: 661.39 lbs

7. DB O/H Press

  • Set 1: 12 x 39.68 lbs
  • Set 2: 6 x 52.91 lbs
  • Set 3: 6 x 57.32 lbs

Total: 1137.59 lbs

8. Tricep pressdown

  • Set 1: 12 x 88.18 lbs
  • Set 2: 12 x 88.18 lbs
  • Set 3: 12 x 88.18 lbs

Total: 3174.66 lbs

9. Tricep VBar

  • Set 1: 18 x 44.09 lbs
  • Set 2: 18 x 44.09 lbs
  • Set 3: 18 x 440.92 lbs

Total: 9523.97 lbs