Englishexpand_more

Shoulders + Triceps

by rparent

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Summary

  • event_availableSeptember 13th, 2014
  • schedule30 minutes
  • equalizer26 sets,  206 reps
  • fitness_center9350 lbs

1. Barbell shoulder front raise

  • Set 1: 8 x 30 lbs
  • Set 2: 8 x 30 lbs
  • Set 3: 8 x 30 lbs
  • Set 4: 8 x 30 lbs

Total: 960 lbs

2. Barbell shoulder upright row

  • Set 1: 8 x 30 lbs
  • Set 2: 8 x 40 lbs
  • Set 3: 8 x 40 lbs
  • Set 4: 8 x 40 lbs

Total: 1200 lbs

3. Dumbbell shoulder lateral raise

  • Set 1: 20 x 5 lbs
  • Set 2: 20 x 3 lbs

Total: 160 lbs

4. Close-grip tricep bench press

  • Set 1: 5 x 135 lbs
  • Set 2: 5 x 145 lbs
  • Set 3: 5 x 145 lbs
  • Set 4: 4 x 145 lbs

Total: 2705 lbs

5. Cable tricep extension (rope)

  • Set 1: 8 x 50 lbs
  • Set 2: 8 x 60 lbs
  • Set 3: 8 x 60 lbs
  • Set 4: 8 x 60 lbs

Total: 1840 lbs

6. Dumbbell tricep extension

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

Total: 1440 lbs

7. Dumbbell shoulder press

  • Set 1: 5 x 55 lbs
  • Set 2: 5 x 55 lbs
  • Set 3: 5 x 55 lbs
  • Set 4: 4 x 55 lbs

Total: 1045 lbs