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4DS - Shoulders & Triceps

by sean-87

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Summary

  • event_availableDecember 26th, 2013
  • schedule1 h
  • equalizer23 sets,  188 reps
  • fitness_center8459.81 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: 7 x 88.18 lbs
  • Set 3: 5 x 88.18 lbs

Total: 1763.7 lbs

3. EZ Bar Front Raise

  • Set 1: 8 x 20.94 lbs
  • Set 2: 8 x 20.94 lbs
  • Set 3: 8 x 20.94 lbs

Total: 502.65 lbs

4. Dumbbell Lateral Raise

  • Set 1: 8 x 17.64 lbs
  • Set 2: 8 x 17.64 lbs
  • Set 3: 8 x 17.64 lbs

Total: 423.29 lbs

5. Face Pull

  • Set 1: 8 x 44.09 lbs
  • Set 2: 8 x 44.09 lbs
  • Set 3: 10 x 44.09 lbs

Total: 1146.4 lbs

6. Rope Push Down

  • Set 1: 8 x 44.09 lbs
  • Set 2: 8 x 44.09 lbs
  • Set 3: 8 x 44.09 lbs

Total: 1058.22 lbs

7. Close Grip Bench Press

  • Set 1: 8 x 110.23 lbs
  • Set 2: 8 x 110.23 lbs
  • Set 3: 8 x 110.23 lbs

Total: 2645.55 lbs

8. One Arm Overhead Extension

  • Set 1: 8 x 20 lbs
  • Set 2: 8 x 20 lbs
  • Set 3: 10 x 20 lbs

Total: 520 lbs