Phase 2 Shoulders and Tricepts

by oscar-o-d

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Summary

  • event_availableMarch 9th, 2016
  • schedule1 h
  • equalizer52 sets,  582 reps
  • fitness_center16457.51 lbs

1. BB Shoulder Press (Smith)

  • Set 1: 20 x 22.05 lbs
  • Set 2: 20 x 22.05 lbs
  • Set 3: 20 x 22.05 lbs
  • Set 4: 20 x 22.05 lbs
  • Set 5: 8 x 66.14 lbs
  • Set 6: 8 x 110.23 lbs
  • Set 7: 8 x 110.23 lbs
  • Set 8: 8 x 66.14 lbs
  • Set 9: 20 x 22.05 lbs
  • Set 10: 8 x 132.28 lbs
  • Set 11: 8 x 88.18 lbs
  • Set 12: 8 x 44.09 lbs
  • Set 13: 20 x 22.05 lbs

Total: 7583.9 lbs

2. DB lateral raise

  • Set 1: 10 x 11.02 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 6.61 lbs
  • Set 6: 10 x 4.41 lbs

Total: 485.02 lbs

3. Cable lateral raise (45)

  • Set 1: 10 x 8.27 lbs
  • Set 2: 10 x 8.27 lbs
  • Set 3: 10 x 2.76 lbs
  • Set 4: 10 x 2.76 lbs

Total: 220.46 lbs

4. Arnold Press

  • Set 1: 8 x 26.46 lbs
  • Set 2: 8 x 30.86 lbs
  • Set 3: 8 x 30.86 lbs
  • Set 4: 8 x 19.84 lbs
  • Set 5: 8 x 13.23 lbs
  • Set 6: 10 x 8.82 lbs
  • Set 7: 8 x 30.86 lbs
  • Set 8: 8 x 19.84 lbs
  • Set 9: 8 x 13.23 lbs
  • Set 10: 10 x 13.23 lbs

Total: 1701.97 lbs

5. Rear delt machine

  • Set 1: 12 x 57.32 lbs
  • Set 2: 12 x 57.32 lbs
  • Set 3: 12 x 57.32 lbs
  • Set 4: 8 x 41.89 lbs
  • Set 5: 8 x 26.46 lbs
  • Set 6: 10 x 11.02 lbs
  • Set 7: 9 x 57.32 lbs
  • Set 8: 7 x 41.89 lbs
  • Set 9: 12 x 26.46 lbs
  • Set 10: 12 x 11.02 lbs

Total: 3979.34 lbs

6. Skull crusher cable

  • Set 1: 12 x 24.8 lbs
  • Set 2: 12 x 24.8 lbs
  • Set 3: 6 x 36.93 lbs

Total: 816.81 lbs

7. Tri ext cable

  • Set 1: 12 x 13.78 lbs
  • Set 2: 12 x 19.29 lbs
  • Set 3: 12 x 19.29 lbs

Total: 628.32 lbs

8. Tri press down

  • Set 1: 18 x 19.29 lbs
  • Set 2: 18 x 19.29 lbs
  • Set 3: 18 x 19.29 lbs

Total: 1041.68 lbs