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Phase 1 Shoulders & Back

by oscar-o-d

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Summary

  • event_availableSeptember 29th, 2017
  • schedule50 minutes
  • equalizer37 sets,  559 reps
  • fitness_center25002.63 lbs

1. Shoulder warm up

  • Set 1: 20 x 22.05 lbs
  • Set 2: 60 x 8.82 lbs
  • Set 3: 20 x 33.07 lbs
  • Set 4: 60 x 8.82 lbs
  • Set 5: 20 x 33.07 lbs
  • Set 6: 60 x 8.82 lbs

Total: 3351.03 lbs

2. BB Shoulder Press (Smith)

  • Set 1: 30 x 11.02 lbs
  • Set 2: 8 x 77.16 lbs
  • Set 3: 8 x 99.21 lbs
  • Set 4: 8 x 99.21 lbs
  • Set 5: 8 x 99.21 lbs
  • Set 6: 8 x 110.23 lbs
  • Set 7: 8 x 110.23 lbs

Total: 5092.68 lbs

3. Lat PD Narrow

  • Set 1: 8 x 125.66 lbs
  • Set 2: 8 x 125.66 lbs
  • Set 3: 8 x 125.66 lbs
  • Set 4: 8 x 125.66 lbs
  • Set 5: 8 x 125.66 lbs
  • Set 6: 8 x 131.18 lbs

Total: 6075.94 lbs

4. DB lateral raise

  • Set 1: 10 x 30.86 lbs
  • Set 2: 10 x 35.27 lbs
  • Set 3: 10 x 35.27 lbs
  • Set 4: 10 x 35.27 lbs
  • Set 5: 10 x 35.27 lbs

Total: 1719.61 lbs

5. Pull Ups

  • Set 1: 10 x 165.35 lbs
  • Set 2: 10 x 143.3 lbs
  • Set 3: 7 x 143.3 lbs
  • Set 4: 10 x 127.87 lbs
  • Set 5: 10 x 127.87 lbs

Total: 6646.94 lbs

6. B/O DB lateral raise

  • Set 1: 12 x 11.02 lbs
  • Set 2: 12 x 11.02 lbs
  • Set 3: 12 x 11.02 lbs
  • Set 4: 12 x 11.02 lbs

Total: 529.11 lbs

7. Steven back ex

  • 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

Total: 1587.33 lbs