Phase 2 Shoulders and Tricepts

by oscar-o-d

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Summary

  • event_availableNovember 26th, 2017
  • schedule1 h
  • equalizer53 sets,  801 reps
  • fitness_center43794.83 lbs

1. Shoulder warm up

  • Set 1: 20 x 55.12 lbs
  • Set 2: 60 x 8.82 lbs
  • Set 3: 20 x 55.12 lbs
  • Set 4: 60 x 8.82 lbs
  • Set 5: 20 x 55.12 lbs
  • Set 6: 60 x 8.82 lbs

Total: 4894.26 lbs

2. BB Shoulder Press (Smith)

  • Set 1: 30 x 33.07 lbs
  • Set 2: 8 x 143.3 lbs
  • Set 3: 8 x 143.3 lbs
  • Set 4: 8 x 143.3 lbs
  • Set 5: 8 x 143.3 lbs
  • Set 6: 8 x 143.3 lbs
  • Set 7: 8 x 99.21 lbs
  • Set 8: 12 x 55.12 lbs
  • Set 9: 25 x 11.02 lbs

Total: 8454.73 lbs

3. DB lateral raise

  • Set 1: 10 x 26.46 lbs
  • Set 2: 10 x 8.82 lbs
  • Set 3: 10 x 26.46 lbs
  • Set 4: 10 x 8.82 lbs
  • Set 5: 10 x 26.46 lbs
  • Set 6: 10 x 8.82 lbs
  • Set 7: 10 x 35.27 lbs
  • Set 8: 10 x 26.46 lbs
  • Set 9: 10 x 8.82 lbs
  • Set 10: 10 x 8.82 lbs

Total: 1851.88 lbs

4. Shrug Machine

  • Set 1: 20 x 220.46 lbs
  • Set 2: 20 x 220.46 lbs
  • Set 3: 20 x 220.46 lbs
  • Set 4: 20 x 220.46 lbs

Total: 17636.98 lbs

5. Rear delt machine

  • Set 1: 12 x 88.18 lbs
  • Set 2: 12 x 88.18 lbs
  • Set 3: 12 x 88.18 lbs
  • Set 4: 12 x 88.18 lbs

Total: 4232.88 lbs

6. Skull crusher cable

  • Set 1: 6 x 74.41 lbs
  • Set 2: 6 x 74.41 lbs
  • Set 3: 6 x 74.41 lbs

Total: 1339.31 lbs

7. Tri press down

  • Set 1: 12 x 68.89 lbs
  • Set 2: 12 x 68.89 lbs
  • Set 3: 12 x 68.89 lbs

Total: 2480.2 lbs

8. Cable OH Ext Tri

  • Set 1: 18 x 24.8 lbs
  • Set 2: 18 x 24.8 lbs
  • Set 3: 18 x 24.8 lbs

Total: 1339.31 lbs

9. Shoulder super sets

  • Set 1: 10 x 8.82 lbs
  • Set 2: 10 x 8.82 lbs
  • Set 3: 10 x 8.82 lbs
  • Set 4: 10 x 8.82 lbs
  • Set 5: 10 x 22.05 lbs
  • Set 6: 10 x 22.05 lbs
  • Set 7: 10 x 22.05 lbs
  • Set 8: 10 x 22.05 lbs
  • Set 9: 10 x 11.02 lbs
  • Set 10: 10 x 11.02 lbs
  • Set 11: 10 x 11.02 lbs

Total: 1565.28 lbs