Deutschexpand_more

Body beast: build shoulders

nach ryan-stroup

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Zusammenfassung

  • event_availableMarch 14th, 2017
  • schedule28 minutes
  • equalizer27 sets,  304 reps
  • fitness_center11582 lbs

1. Shoulder press

  • Set 1: 15 x 30 lbs
  • Set 2: 12 x 40 lbs
  • Set 3: 8 x 60 lbs
  • Set 4: 8 x 40 lbs

Total: 1730 lbs

2. Lateral raise

  • Set 1: 15 x 16 lbs
  • Set 2: 12 x 20 lbs
  • Set 3: 8 x 40 lbs

Total: 800 lbs

3. Upright row

  • Set 1: 15 x 30 lbs
  • Set 2: 12 x 40 lbs
  • Set 3: 8 x 70 lbs
  • Set 4: 8 x 40 lbs

Total: 1810 lbs

4. Underhand press

  • Set 1: 15 x 20 lbs
  • Set 2: 12 x 40 lbs
  • Set 3: 8 x 60 lbs

Total: 1260 lbs

5. 1 1 2 front raise

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

Total: 630 lbs

6. Rear delt raise

  • Set 1: 15 x 10 lbs
  • Set 2: 12 x 16 lbs
  • Set 3: 8 x 20 lbs

Total: 502 lbs

7. Standing dumbbell shrug

  • Set 1: 15 x 70 lbs
  • Set 2: 12 x 80 lbs
  • Set 3: 8 x 80 lbs
  • Set 4: 8 x 80 lbs

Total: 3290 lbs

8. Dumbbell scap trap

  • Set 1: 15 x 40 lbs
  • Set 2: 12 x 40 lbs
  • Set 3: 8 x 60 lbs

Total: 1560 lbs