GP Phase 2 Shoulders & Triceps

by oscar-o-d

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Summary

  • event_availableNovember 27th, 2018
  • schedule1 h
  • equalizer45 sets,  724 reps
  • fitness_centerNaN 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 121.25 lbs
  • Set 4: 8 x 121.25 lbs
  • Set 5: 8 x 121.25 lbs
  • Set 6: 8 x 77.16 lbs
  • Set 7: 8 x 55.12 lbs
  • Set 8: 10 x 33.07 lbs
  • Set 9: 20 x 11.02 lbs

Total: 6459.54 lbs

3. DB lateral raise

  • Set 1: 10 x NaN 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 26.46 lbs
  • Set 6: 10 x 22.05 lbs
  • Set 7: 10 x 17.64 lbs
  • Set 8: 10 x 13.23 lbs

Total: NaN lbs

4. Arnold Press

  • Set 1: 12 x 17.64 lbs
  • Set 2: 12 x 17.64 lbs
  • Set 3: 12 x 17.64 lbs
  • Set 4: 12 x 17.64 lbs
  • Set 5: 12 x 13.23 lbs
  • Set 6: 12 x 8.82 lbs

Total: 1111.13 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 39.68 lbs
  • Set 5: 10 x 22.05 lbs
  • Set 6: 10 x 16.53 lbs
  • Set 7: 10 x 11.02 lbs

Total: 2162.73 lbs

6. Skull crusher cable

  • Set 1: 6 x 77.16 lbs
  • Set 2: 6 x 77.16 lbs
  • Set 3: 6 x 77.16 lbs

Total: 1388.91 lbs

7. Tricep pressdown

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 44.09 lbs
  • Set 3: 12 x 44.09 lbs

Total: 1587.33 lbs

8. Tricep extension

  • Set 1: 18 x 22.05 lbs
  • Set 2: 18 x 22.05 lbs
  • Set 3: 18 x 22.05 lbs

Total: 1190.5 lbs