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Body beast: build shoulders

nach ryan-stroup

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Zusammenfassung

  • event_availableDecember 3rd, 2015
  • schedule40 minutes
  • equalizer31 sets,  354 reps
  • fitness_center4851 lbs

1. Shoulder press

  • Set 1: 15 x 10 lbs
  • Set 2: 12 x 15 lbs
  • Set 3: 8 x 30 lbs
  • Set 4: 8 x 20 lbs

Total: 730 lbs

2. Lateral raise

  • Set 1: 15 x 8 lbs
  • Set 2: 12 x 10 lbs
  • Set 3: 8 x 15 lbs

Total: 360 lbs

3. Upright row

  • Set 1: 15 x 15 lbs
  • Set 2: 12 x 20 lbs
  • Set 3: 8 x 25 lbs
  • Set 4: 8 x 20 lbs

Total: 825 lbs

4. Underhand press

  • Set 1: 15 x 10 lbs
  • Set 2: 12 x 15 lbs
  • Set 3: 8 x 0 lbs

Total: 330 lbs

5. 1 1 2 front raise

  • Set 1: 15 x 5 lbs
  • Set 2: 12 x 8 lbs
  • Set 3: 8 x 8 lbs

Total: 235 lbs

6. Rear delt raise

  • Set 1: 15 x 5 lbs
  • Set 2: 12 x 8 lbs
  • Set 3: 8 x 10 lbs

Total: 251 lbs

7. Standing dumbbell shrug

  • Set 1: 15 x 25 lbs
  • Set 2: 12 x 35 lbs
  • Set 3: 8 x 35 lbs
  • Set 4: 8 x 35 lbs

Total: 1355 lbs

8. Dumbbell scap trap

  • Set 1: 15 x 15 lbs
  • Set 2: 12 x 20 lbs
  • Set 3: 8 x 25 lbs

Total: 665 lbs

9. Sagi six way

  • Set 1: 12 x 3 lbs
  • Set 2: 8 x 8 lbs

Total: 100 lbs

10. Tuck & roll

  • Set 1: 15 x 0 lbs
  • Set 2: 15 x 0 lbs

Total: 0 lbs