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Bicep and Shoulders (PF Mass)

by rparent

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Summary

  • event_availableApril 22nd, 2016
  • schedule34 minutes
  • equalizer24 sets,  196 reps
  • fitness_center7525 lbs

1. Smith machine upright row

  • Set 1: 5 x 20 lbs
  • Set 2: 5 x 40 lbs
  • Set 3: 5 x 50 lbs
  • Set 4: 5 x 50 lbs
  • Set 5: 5 x 50 lbs

Total: 1050 lbs

2. Dumbbell shoulder lateral raise

  • Set 1: 5 x 5 lbs
  • Set 2: 8 x 10 lbs
  • Set 3: 8 x 15 lbs
  • Set 4: 8 x 15 lbs
  • Set 5: 8 x 15 lbs

Total: 465 lbs

3. Smith machine military press

  • Set 1: 5 x 50 lbs
  • Set 2: 5 x 60 lbs
  • Set 3: 5 x 70 lbs
  • Set 4: 5 x 80 lbs
  • Set 5: 5 x 90 lbs

Total: 1750 lbs

4. Cable behind curl

  • Set 1: 5 x 20 lbs
  • Set 2: 5 x 30 lbs
  • Set 3: 5 x 40 lbs
  • Set 4: 5 x 45 lbs
  • Set 5: 5 x 45 lbs

Total: 900 lbs

5. 21s

  • Set 1: 21 x 40 lbs
  • Set 2: 21 x 40 lbs
  • Set 3: 21 x 40 lbs
  • Set 4: 21 x 40 lbs

Total: 3360 lbs