Englishexpand_more

Kizen shoulders

by ryanrj

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Summary

  • event_availableDecember 20th, 2018
  • schedule1 h
  • equalizer25 sets,  392 reps
  • fitness_center11772.99 lbs

1. Band YWTL / wall slides

  • Set 1: 50 x 15.88 lbs
  • Set 2: 50 x 15.88 lbs
  • Set 3: 50 x 15.88 lbs

Total: 2381.36 lbs

2. Close grip bench 3x10

  • Set 1: 10 x 20.41 lbs
  • Set 2: 5 x 43.09 lbs
  • Set 3: 5 x 61.23 lbs
  • Set 4: 10 x 83.91 lbs
  • Set 5: 10 x 83.91 lbs
  • Set 6: 10 x 83.91 lbs

Total: 3243.19 lbs

3. Oh press 3x5 @ 105

  • Set 1: 5 x 52.16 lbs
  • Set 2: 5 x 47.63 lbs
  • Set 3: 5 x 47.63 lbs

Total: 737.09 lbs

4. Overhead press amrap @110

  • Set 1: 11 x 49.9 lbs

Total: 548.85 lbs

5. Pulldown 3x15

  • Set 1: 15 x 45.36 lbs
  • Set 2: 15 x 45.36 lbs
  • Set 3: 15 x 45.36 lbs

Total: 2041.17 lbs

6. Tricep pushdown 3x15

  • Set 1: 12 x 54.43 lbs
  • Set 2: 12 x 54.43 lbs
  • Set 3: 12 x 54.43 lbs

Total: 1959.52 lbs

7. Db curl 3x15

  • Set 1: 16 x 11.34 lbs
  • Set 2: 12 x 11.34 lbs
  • Set 3: 12 x 11.34 lbs

Total: 453.59 lbs

8. Db shoulder fly

  • Set 1: 15 x 9.07 lbs
  • Set 2: 15 x 9.07 lbs
  • Set 3: 15 x 9.07 lbs

Total: 408.23 lbs