Englishexpand_more

GP Phase 3 Shoulders (LP Triceps)

by oscar-o-d

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Summary

  • event_availableJanuary 4th, 2019
  • schedule1 h
  • equalizer61 sets,  682 reps
  • fitness_center23999.52 lbs

1. Shoulder warm up

  • Set 1: 20 x 44.09 lbs
  • Set 2: 60 x 8.82 lbs
  • Set 3: 20 x 44.09 lbs
  • Set 4: 60 x 8.82 lbs
  • Set 5: 20 x 44.09 lbs
  • Set 6: 60 x 8.82 lbs

Total: 4232.88 lbs

2. Standing Military Press

  • Set 1: 8 x 66.14 lbs
  • Set 2: 8 x 74.96 lbs
  • Set 3: 6 x 79.37 lbs
  • Set 4: 6 x 79.37 lbs
  • Set 5: 8 x 74.96 lbs
  • Set 6: 8 x 66.14 lbs
  • Set 7: 8 x 44.09 lbs

Total: 3562.67 lbs

3. BH Military Press

  • Set 1: 10 x 11.02 lbs
  • Set 2: 10 x 33.07 lbs
  • Set 3: 8 x 55.12 lbs
  • Set 4: 7 x 77.16 lbs
  • Set 5: 7 x 77.16 lbs
  • Set 6: 8 x 55.12 lbs
  • Set 7: 10 x 33.07 lbs

Total: 2733.73 lbs

4. DB Shoulder Press

  • Set 1: 6 x 35.27 lbs
  • Set 2: 20 x 13.23 lbs
  • Set 3: 6 x 35.27 lbs
  • Set 4: 20 x 13.23 lbs
  • Set 5: 6 x 35.27 lbs
  • Set 6: 20 x 13.23 lbs

Total: 1428.6 lbs

5. DB lateral raise

  • Set 1: 6 x 35.27 lbs
  • Set 2: 6 x 35.27 lbs
  • Set 3: 6 x 35.27 lbs

Total: 634.93 lbs

6. Seated BO DB Rear Delt Raise

  • Set 1: 12 x 13.23 lbs
  • Set 2: 12 x 13.23 lbs
  • Set 3: 12 x 13.23 lbs

Total: 476.2 lbs

7. BB CG Bench

  • Set 1: 8 x 88.18 lbs
  • Set 2: 8 x 132.28 lbs
  • Set 3: 8 x 132.28 lbs
  • Set 4: 6 x 132.28 lbs

Total: 3615.58 lbs

8. Tricep straight bar pushdown

  • Set 1: 8 x 33.07 lbs
  • Set 2: 8 x 44.09 lbs
  • Set 3: 8 x 55.12 lbs
  • Set 4: 8 x 55.12 lbs

Total: 1499.14 lbs

9. Standing DB Extension

  • Set 1: 6 x 48.5 lbs
  • Set 2: 6 x 52.91 lbs
  • Set 3: 6 x 57.32 lbs
  • Set 4: 6 x 57.32 lbs

Total: 1296.32 lbs

10. BB French Press

  • Set 1: 6 x 44.09 lbs
  • Set 2: 5 x 66.14 lbs
  • Set 3: 6 x 66.14 lbs
  • Set 4: 6 x 66.14 lbs

Total: 1388.91 lbs

11. V bar extension

  • Set 1: 6 x 66.14 lbs
  • Set 2: 6 x 66.14 lbs
  • Set 3: 6 x 66.14 lbs
  • Set 4: 6 x 66.14 lbs
  • Set 5: 10 x 33.07 lbs

Total: 1918.02 lbs

12. French press standing

  • Set 1: 6 x 39.68 lbs
  • Set 2: 5 x 39.68 lbs
  • Set 3: 6 x 35.27 lbs
  • Set 4: 6 x 35.27 lbs

Total: 859.8 lbs

13. 1 Arm Tri Ext

  • Set 1: 8 x 11.02 lbs
  • Set 2: 8 x 11.02 lbs
  • Set 3: 8 x 11.02 lbs
  • Set 4: 8 x 11.02 lbs

Total: 352.74 lbs