Deutschexpand_more

Back and shoulders workout

nach ryan-stroup

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Zusammenfassung

  • event_availableFebruary 5th, 2025
  • schedule57 minutes
  • equalizer21 sets,  267 reps
  • fitness_center24690 lbs

1. Barbell Shoulder Shrugs

  • Set 1: 12 x 125 lbs
  • Set 2: 12 x 125 lbs
  • Set 3: 15 x 135 lbs

Total: 5025 lbs

2. Pull ups

  • Set 1: 9 x 150 lbs
  • Set 2: 6 x 150 lbs
  • Set 3: 5 x 150 lbs

Total: 3000 lbs

3. Wide Grip Lat Pull Down

  • Set 1: 12 x 140 lbs
  • Set 2: 12 x 140 lbs
  • Set 3: 15 x 140 lbs

Total: 5460 lbs

4. Seated Cable Rows

  • Set 1: 12 x 140 lbs
  • Set 2: 15 x 140 lbs
  • Set 3: 15 x 140 lbs

Total: 5880 lbs

5. Land mine Bent over row

  • Set 1: 12 x 70 lbs
  • Set 2: 12 x 70 lbs
  • Set 3: 12 x 70 lbs

Total: 2520 lbs

6. Front Raises

  • Set 1: 15 x 35 lbs
  • Set 2: 15 x 30 lbs

Total: 975 lbs

7. Lateral Dumbbell Raises

  • Set 1: 16 x 30 lbs
  • Set 2: 15 x 30 lbs

Total: 930 lbs

8. Rear delt flys

  • Set 1: 15 x 30 lbs
  • Set 2: 15 x 30 lbs

Total: 900 lbs