Shoulders and arms

nach ryan-stroup

Einstellungen

lbskgs

Zusammenfassung

July 26th, 2024
35 minutes
20 sets, 209 reps
10550 lbs

1. Single arm Cable lateral raise

Set 1: 10 x 20 lbs
Set 2: 10 x 20 lbs
Set 3: 10 x 20 lbs
Set 4: 10 x 20 lbs
Set 5: 10 x 20 lbs
Set 6: 10 x 20 lbs

Total: 1200 lbs

2. Front Raises

Set 1: 10 x 20 lbs
Set 2: 13 x 20 lbs
Set 3: 10 x 20 lbs

Total: 660 lbs

3. Rear delt flys

Set 1: 10 x 20 lbs
Set 2: 10 x 20 lbs
Set 3: 10 x 20 lbs

Total: 600 lbs

4. Upright row

Set 1: 10 x 85 lbs
Set 2: 12 x 85 lbs

Total: 1870 lbs

5. Cable bicep curls

Set 1: 10 x 90 lbs
Set 2: 10 x 90 lbs
Set 3: 9 x 90 lbs

Total: 2610 lbs

6. Cable tricep pushdown

Set 1: 12 x 90 lbs
Set 2: 11 x 110 lbs
Set 3: 12 x 110 lbs

Total: 3610 lbs

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