Englishexpand_more

Shoulders

by ryanrj

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Summary

  • event_availableOctober 3rd, 2024
  • schedule30 minutes
  • equalizer14 sets,  160 reps
  • fitness_center5840 lbs

1. Machine press

  • Set 1: 12 x 45 lbs
  • Set 2: 10 x 65 lbs
  • Set 3: 8 x 85 lbs
  • Set 4: 6 x 105 lbs
  • Set 5: 10 x 65 lbs

Total: 3150 lbs

2. Cable lateral raise

  • Set 1: 12 x 10 lbs
  • Set 2: 10 x 10 lbs
  • Set 3: 9 x 10 lbs

Total: 310 lbs

3. Upright row

  • Set 1: 15 x 45 lbs
  • Set 2: 11 x 65 lbs
  • Set 3: 12 x 45 lbs

Total: 1930 lbs

4. Rear delt cable

  • Set 1: 15 x 10 lbs
  • Set 2: 15 x 10 lbs
  • Set 3: 15 x 10 lbs

Total: 450 lbs