Englishexpand_more

Shoulders

by randyrod89

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Summary

  • event_availableDecember 22nd, 2015
  • schedule3 h
  • equalizer19 sets,  230 reps
  • fitness_center10820 lbs

1. Dumbbel shoulder rise

  • Set 1: 12 x 65 lbs
  • Set 2: 10 x 70 lbs
  • Set 3: 8 x 75 lbs
  • Set 4: 10 x 60 lbs

Total: 2680 lbs

2. Military stlye rise

  • Set 1: 12 x 25 lbs
  • Set 2: 10 x 35 lbs
  • Set 3: 8 x 40 lbs
  • Set 4: 10 x 45 lbs

Total: 1420 lbs

3. Shoulder bar chin rise

  • Set 1: 12 x 25 lbs
  • Set 2: 10 x 25 lbs
  • Set 3: 8 x 30 lbs
  • Set 4: 15 x 10 lbs

Total: 940 lbs

4. Side cable shoilders

  • Set 1: 15 x 20 lbs
  • Set 2: 12 x 20 lbs
  • Set 3: 10 x 30 lbs
  • Set 4: 8 x 30 lbs

Total: 1080 lbs

5. Shoulder shruggs

  • Set 1: 25 x 70 lbs
  • Set 2: 20 x 80 lbs
  • Set 3: 15 x 90 lbs

Total: 4700 lbs