Shoulders, arms and traps

by rjxmarine

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Summary

  • event_availableSeptember 19th, 2014
  • schedule1 h
  • equalizer30 sets, 261 reps
  • fitness_center

1. Standing military press

  • Set 1: 5 x 
  • Set 2: 5 x 
  • Set 3: 5 x 
  • Set 4: 5 x 
  • Set 5: 4 x 
  • Set 6: 3 x 

Total: 

2. Seated rear delt / pec deck

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

Total: 

3. Standing barbell curls

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

Total: 

4. Standing cable curl ins

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

Total: 

5. Close grip bench press

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

Total: 

6. Single arm reverse push down

  • Set 1: 12 x 
  • Set 2: 12 x 
  • Set 3: 10 x 
  • Set 4: 10 x 

Total: 

7. Dumbbell shrugs

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

Total: