Englishexpand_more

Shoulders + Triceps

by rparent

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Summary

  • event_availableDecember 8th, 2017
  • schedule30 minutes
  • equalizer24 sets,  222 reps
  • fitness_center10040 lbs

1. Machine Military Press

  • Set 1: 12 x 60 lbs
  • Set 2: 12 x 65 lbs
  • Set 3: 10 x 70 lbs
  • Set 4: 8 x 70 lbs

Total: 2760 lbs

2. Dumbbell shoulder lateral raise

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

Total: 480 lbs

3. Barbell shoulder front raise

  • Set 1: 10 x 30 lbs
  • Set 2: 10 x 30 lbs
  • Set 3: 10 x 30 lbs
  • Set 4: 10 x 30 lbs

Total: 1200 lbs

4. Triceps Extension (machine)

  • Set 1: 12 x 100 lbs
  • Set 2: 8 x 110 lbs
  • Set 3: 8 x 110 lbs
  • Set 4: 8 x 110 lbs

Total: 3840 lbs

5. Dumbbell Kickback

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

Total: 400 lbs

6. Cable tricep extension (underhand)

  • Set 1: 8 x 40 lbs
  • Set 2: 8 x 40 lbs
  • Set 3: 8 x 45 lbs
  • Set 4: 8 x 45 lbs

Total: 1360 lbs