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Back and shoulders (home)

by rparent

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Summary

  • event_availableJanuary 4th, 2019
  • schedule50 minutes
  • equalizer36 sets,  356 reps
  • fitness_center11010 lbs

1. Dumbbell row

  • Set 1: 10 x 45 lbs
  • Set 2: 10 x 45 lbs
  • Set 3: 10 x 45 lbs
  • Set 4: 10 x 45 lbs
  • Set 5: 10 x 45 lbs
  • Set 6: 10 x 45 lbs

Total: 2700 lbs

2. Back fly

  • Set 1: 10 x 20 lbs
  • Set 2: 10 x 20 lbs
  • Set 3: 10 x 20 lbs
  • Set 4: 10 x 20 lbs
  • Set 5: 10 x 20 lbs
  • Set 6: 10 x 20 lbs

Total: 1200 lbs

3. Reverse Grip Bent Over Dumbbell Row

  • Set 1: 10 x 40 lbs
  • Set 2: 10 x 40 lbs
  • Set 3: 10 x 40 lbs
  • Set 4: 10 x 40 lbs
  • Set 5: 10 x 40 lbs
  • Set 6: 10 x 40 lbs

Total: 2400 lbs

4. Dumbbell military press

  • Set 1: 10 x 60 lbs
  • Set 2: 10 x 60 lbs
  • Set 3: 10 x 60 lbs
  • Set 4: 10 x 60 lbs
  • Set 5: 10 x 60 lbs
  • Set 6: 8 x 60 lbs

Total: 3480 lbs

5. Dumbbell shoulder front raise

  • Set 1: 10 x 15 lbs
  • Set 2: 12 x 10 lbs
  • Set 3: 12 x 10 lbs
  • Set 4: 12 x 10 lbs
  • Set 5: 12 x 10 lbs
  • Set 6: 12 x 10 lbs

Total: 750 lbs

6. Dumbbell shoulder lateral raise

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

Total: 480 lbs