Chest and shoulders

nach ryan-stroup

Einstellungen

lbskgs

Zusammenfassung

May 13th, 2023
45 minutes
24 sets, 220 reps
13380 lbs

1. Dumbbell chest press

Set 1: 10 x 80 lbs
Set 2: 10 x 100 lbs
Set 3: 10 x 100 lbs
Set 4: 6 x 100 lbs

Total: 3400 lbs

2. Dumb bell chest flys

Set 1: 10 x 60 lbs
Set 2: 10 x 60 lbs
Set 3: 7 x 60 lbs

Total: 1620 lbs

3. Seated Military Press

Set 1: 10 x 50 lbs
Set 2: 10 x 40 lbs
Set 3: 9 x 40 lbs

Total: 1260 lbs

4. Front Dumbbell Raise

Set 1: 5 x 30 lbs
Set 2: 5 x 20 lbs
Set 3: 10 x 20 lbs
Set 4: 10 x 20 lbs

Total: 650 lbs

5. Lateral Dumbbell Raises

Set 1: 5 x 30 lbs
Set 2: 5 x 20 lbs
Set 3: 10 x 20 lbs
Set 4: 10 x 20 lbs

Total: 650 lbs

6. Rear delt flys

Set 1: 12 x 20 lbs
Set 2: 12 x 20 lbs
Set 3: 20 x 20 lbs

Total: 880 lbs

7. Barbell Shoulder Shrugs

Set 1: 10 x 205 lbs
Set 2: 10 x 205 lbs
Set 3: 4 x 205 lbs

Total: 4920 lbs

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