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Englishexpand_more

Week 3 shoulders

by ryanrj

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Summary

  • event_availableNovember 17th, 2021
  • schedule30 minutes
  • equalizer25 sets,  206 reps
  • fitness_center8084 lbs

1. Dumbell press 4x6-8

  • Set 1: 8 x 55 lbs
  • Set 2: 7 x 60 lbs
  • Set 3: 7 x 60 lbs
  • Set 4: 6 x 60 lbs
  • Set 5: 6 x 45 lbs
  • Set 6: 6 x 30 lbs

Total: 2090 lbs

2. Db lateral raise 3x6-8

  • Set 1: 8 x 25 lbs
  • Set 2: 8 x 25 lbs
  • Set 3: 8 x 25 lbs
  • Set 4: 8 x 28 lbs
  • Set 5: 8 x 15 lbs

Total: 944 lbs

3. Cable front raise 3x6-8

  • Set 1: 8 x 25 lbs
  • Set 2: 8 x 25 lbs
  • Set 3: 8 x 25 lbs
  • Set 4: 8 x 20 lbs

Total: 760 lbs

4. Rear delt fly 3x6-8

  • Set 1: 10 x 28 lbs
  • Set 2: 10 x 28 lbs
  • Set 3: 10 x 28 lbs
  • Set 4: 10 x 25 lbs
  • Set 5: 10 x 20 lbs

Total: 1290 lbs

5. One arm DB Shrug 4x6-8

  • Set 1: 10 x 70 lbs
  • Set 2: 10 x 70 lbs
  • Set 3: 8 x 70 lbs
  • Set 4: 8 x 70 lbs
  • Set 5: 8 x 60 lbs

Total: 3000 lbs