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Englishexpand_more

Shoulders arms

by ryanrj

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Summary

  • event_availableJune 1st, 2023
  • schedule1 h
  • equalizer29 sets,  402 reps
  • fitness_center13063.46 lbs

1. Machine press rest pause

  • Set 1: 8 x 36.29 lbs
  • Set 2: 8 x 36.29 lbs
  • Set 3: 5 x 36.29 lbs
  • Set 4: 2 x 36.29 lbs
  • Set 5: 1 x 36.29 lbs

Total: 870.9 lbs

2. Rear delt fly SS

  • Set 1: 20 x 52.16 lbs
  • Set 2: 20 x 52.16 lbs
  • Set 3: 20 x 52.16 lbs

Total: 3129.79 lbs

3. Lateral raise myo reps x3

  • Set 1: 20 x 6.8 lbs
  • Set 2: 20 x 6.8 lbs
  • Set 3: 20 x 6.8 lbs

Total: 408.23 lbs

4. Machine dips

  • Set 1: 20 x 68.04 lbs
  • Set 2: 20 x 68.04 lbs
  • Set 3: 20 x 68.04 lbs

Total: 4082.33 lbs

5. Cable curls

  • Set 1: 15 x 27.22 lbs
  • Set 2: 15 x 27.22 lbs
  • Set 3: 15 x 27.22 lbs

Total: 1224.7 lbs

6. V grip pressdown

  • Set 1: 15 x 36.29 lbs
  • Set 2: 15 x 36.29 lbs
  • Set 3: 15 x 36.29 lbs

Total: 1632.93 lbs

7. Hammer curl

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

Total: 408.23 lbs

8. oh cable extension

  • Set 1: 12 x 27.22 lbs
  • Set 2: 12 x 27.22 lbs
  • Set 3: 12 x 27.22 lbs

Total: 979.76 lbs

9. Incline db curls

  • Set 1: 12 x 9.07 lbs
  • Set 2: 12 x 9.07 lbs
  • Set 3: 12 x 9.07 lbs

Total: 326.59 lbs