4DS - Shoulders & Triceps

by sean-87

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Summary

  • event_availableJanuary 2nd, 2014
  • schedule58 minutes
  • equalizer23 sets,  187 reps
  • fitness_center8923.41 lbs

1. Seated Dumbbell Press

  • Set 1: 10 x 20 lbs
  • Set 2: 10 x 20 lbs

Total: 400 lbs

2. Military Press

  • Set 1: 8 x 88.18 lbs
  • Set 2: 8 x 88.18 lbs
  • Set 3: 5 x 88.18 lbs

Total: 1851.88 lbs

3. EZ Bar Front Raise

  • Set 1: 8 x 22.05 lbs
  • Set 2: 8 x 22.05 lbs
  • Set 3: 8 x 22.05 lbs

Total: 529.11 lbs

4. Dumbbell Lateral Raise

  • Set 1: 8 x 18.74 lbs
  • Set 2: 8 x 18.74 lbs
  • Set 3: 8 x 18.74 lbs

Total: 449.74 lbs

5. Face Pull

  • Set 1: 8 x 46.3 lbs
  • Set 2: 8 x 46.3 lbs
  • Set 3: 10 x 46.3 lbs

Total: 1203.72 lbs

6. Rope Push Down

  • Set 1: 8 x 46.3 lbs
  • Set 2: 8 x 46.3 lbs
  • Set 3: 8 x 46.3 lbs

Total: 1111.13 lbs

7. Close Grip Bench Press

  • Set 1: 8 x 115.74 lbs
  • Set 2: 8 x 115.74 lbs
  • Set 3: 8 x 115.74 lbs

Total: 2777.82 lbs

8. One Arm Overhead Extension

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

Total: 600 lbs