4DS - Shoulders & Triceps

by sean-87

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Summary

  • event_availableFebruary 6th, 2014
  • schedule1 h
  • equalizer23 sets,  187 reps
  • fitness_center10026.34 lbs

1. Seated Dumbbell Press

  • Set 1: 10 x 22.25 lbs
  • Set 2: 10 x 22.25 lbs

Total: 445 lbs

2. Military Press

  • Set 1: 8 x 90.39 lbs
  • Set 2: 8 x 90.39 lbs
  • Set 3: 7 x 90.39 lbs

Total: 2078.96 lbs

3. Dumbbell Front Raise

  • Set 1: 8 x 22.25 lbs
  • Set 2: 8 x 22.25 lbs
  • Set 3: 8 x 22.25 lbs

Total: 534 lbs

4. Dumbbell Lateral Raise

  • Set 1: 8 x 22.25 lbs
  • Set 2: 8 x 22.25 lbs
  • Set 3: 8 x 22.25 lbs

Total: 534 lbs

5. Face Pull

  • Set 1: 8 x 60.63 lbs
  • Set 2: 8 x 60.63 lbs
  • Set 3: 8 x 60.63 lbs

Total: 1455.05 lbs

6. Rope Push Down

  • Set 1: 8 x 51.81 lbs
  • Set 2: 8 x 51.81 lbs
  • Set 3: 8 x 51.81 lbs

Total: 1243.41 lbs

7. Close Grip Bench Press

  • Set 1: 8 x 125.66 lbs
  • Set 2: 8 x 125.66 lbs
  • Set 3: 8 x 125.66 lbs

Total: 3015.92 lbs

8. One Arm Overhead Extension

  • Set 1: 8 x 30 lbs
  • Set 2: 8 x 30 lbs
  • Set 3: 8 x 30 lbs

Total: 720 lbs