Deutschexpand_more

Body beast: build shoulders

nach ryan-stroup

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Zusammenfassung

  • event_availableSeptember 30th, 2016
  • schedule36 minutes
  • equalizer31 sets,  351 reps
  • fitness_center11236 lbs

1. Shoulder press

  • Set 1: 15 x 20 lbs
  • Set 2: 12 x 30 lbs
  • Set 3: 8 x 50 lbs
  • Set 4: 8 x 40 lbs

Total: 1380 lbs

2. Lateral raise

  • Set 1: 15 x 20 lbs
  • Set 2: 12 x 30 lbs
  • Set 3: 8 x 40 lbs

Total: 980 lbs

3. Upright row

  • 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

4. Underhand press

  • Set 1: 15 x 20 lbs
  • Set 2: 12 x 30 lbs
  • Set 3: 8 x 40 lbs

Total: 980 lbs

5. 1 1 2 front raise

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

Total: 502 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 60 lbs
  • Set 2: 12 x 70 lbs
  • Set 3: 8 x 110 lbs
  • Set 4: 8 x 70 lbs

Total: 3180 lbs

8. Dumbbell scap trap

  • Set 1: 15 x 50 lbs
  • Set 2: 12 x 50 lbs
  • Set 3: 8 x 60 lbs

Total: 1830 lbs

9. Sagi six way

  • Set 1: 12 x 6 lbs
  • Set 2: 8 x 10 lbs

Total: 152 lbs

10. Tuck & roll

  • Set 1: 15 x 0 lbs
  • Set 2: 12 x 0 lbs

Total: 0 lbs