Englishexpand_more

Back and shoulders (home)

by rparent

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Summary

  • event_availableApril 5th, 2019
  • schedule34 minutes
  • equalizer36 sets,  294 reps
  • fitness_center12300 lbs

1. Dumbbell row

  • Set 1: 8 x 50 lbs
  • Set 2: 8 x 50 lbs
  • Set 3: 8 x 50 lbs
  • Set 4: 8 x 50 lbs
  • Set 5: 8 x 50 lbs
  • Set 6: 8 x 50 lbs
  • Set 7: 8 x 50 lbs
  • Set 8: 8 x 50 lbs

Total: 3200 lbs

2. Back fly

  • Set 1: 8 x 30 lbs
  • Set 2: 8 x 30 lbs
  • Set 3: 8 x 30 lbs
  • Set 4: 8 x 30 lbs
  • Set 5: 8 x 30 lbs
  • Set 6: 8 x 30 lbs
  • Set 7: 8 x 30 lbs
  • Set 8: 8 x 30 lbs

Total: 1920 lbs

3. Reverse Grip Bent Over Dumbbell Row

  • Set 1: 8 x 50 lbs
  • Set 2: 8 x 50 lbs
  • Set 3: 8 x 50 lbs
  • Set 4: 8 x 50 lbs
  • Set 5: 8 x 50 lbs
  • Set 6: 8 x 50 lbs
  • Set 7: 8 x 50 lbs
  • Set 8: 8 x 50 lbs

Total: 3200 lbs

4. Dumbbell military press

  • Set 1: 8 x 50 lbs
  • Set 2: 8 x 50 lbs
  • Set 3: 8 x 50 lbs
  • Set 4: 10 x 50 lbs
  • Set 5: 10 x 50 lbs
  • Set 6: 10 x 50 lbs
  • Set 7: 10 x 50 lbs
  • Set 8: 10 x 50 lbs

Total: 3700 lbs

5. Dumbbell raise with slide

  • Set 1: 8 x 10 lbs
  • Set 2: 8 x 10 lbs
  • Set 3: 6 x 10 lbs
  • Set 4: 6 x 10 lbs

Total: 280 lbs