Shoulders and arms

by rjxmarine

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Summary

  • event_availableAugust 11th, 2014
  • schedule40 minutes
  • equalizer32 sets, 324 reps
  • fitness_center

1. Seated smith machine press

  • Set 1: 10 x 
  • Set 2: 10 x 
  • Set 3: 10 x 
  • Set 4: 10 x 
  • Set 5: 8 x 

Total: 

2. Rear delt cable pulls

  • Set 1: 10 x 
  • Set 2: 10 x 
  • Set 3: 10 x 
  • Set 4: 10 x 

Total: 

3. Bent over dumbbell raises

  • Set 1: 10 x 
  • Set 2: 10 x 
  • Set 3: 10 x 

Total: 

4. Cable preacher curls

  • Set 1: 10 x 
  • Set 2: 10 x 
  • Set 3: 7 x 

Total: 

5. Close grip bench

  • Set 1: 10 x 
  • Set 2: 10 x 
  • Set 3: 8 x 

Total: 

6. Single arm cable extensions

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

Total: 

7. Rotary calf

  • Set 1: 15 x 
  • Set 2: 10 x 
  • Set 3: 10 x 
  • Set 4: 10 x 
  • Set 5: 10 x 
  • Set 6: 10 x 
  • Set 7: 10 x 
  • Set 8: 10 x 
  • Set 9: 10 x 
  • Set 10: 10 x 
  • Set 11: 10 x 

Total: