GP Phase 2 Shoulders & Triceps

by oscar-o-d

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Summary

  • event_availableNovember 21st, 2018
  • schedule1 h
  • equalizer39 sets,  652 reps
  • fitness_center17963.27 lbs

1. Shoulder warm up

  • Set 1: 40 x 11.02 lbs
  • Set 2: 60 x 8.82 lbs
  • Set 3: 40 x 19.84 lbs
  • Set 4: 60 x 8.82 lbs
  • Set 5: 40 x 19.84 lbs
  • Set 6: 60 x 8.82 lbs

Total: 3615.58 lbs

2. BB Shoulder Press (Smith)

  • Set 1: 8 x 85.98 lbs
  • Set 2: 8 x 108.03 lbs
  • Set 3: 8 x 108.03 lbs
  • Set 4: 8 x 108.03 lbs
  • Set 5: 8 x 85.98 lbs
  • Set 6: 8 x 63.93 lbs
  • Set 7: 8 x 41.89 lbs

Total: 4814.9 lbs

3. DB lateral raise

  • Set 1: 10 x 17.64 lbs
  • Set 2: 10 x 17.64 lbs
  • Set 3: 10 x 17.64 lbs
  • Set 4: 10 x 30.86 lbs
  • Set 5: 10 x 22.05 lbs
  • Set 6: 10 x 17.64 lbs
  • Set 7: 10 x 13.23 lbs

Total: 1366.87 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

Total: 846.58 lbs

5. Lateral deltoid Machine

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

Total: 1631.42 lbs

6. Skull crusher cable

  • Set 1: 6 x 66.14 lbs
  • Set 2: 6 x 77.16 lbs
  • Set 3: 6 x 77.16 lbs

Total: 1322.77 lbs

7. 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

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