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4DS - Shoulders & Triceps

by sean-87

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Summary

  • event_availableJanuary 30th, 2014
  • schedule1 h
  • equalizer23 sets,  185 reps
  • fitness_center4360.76 lbs

1. Seated Dumbbell Press

  • Set 1: 10 x 9.07 lbs
  • Set 2: 10 x 9.07 lbs

Total: 181.44 lbs

2. Military Press

  • Set 1: 8 x 18.14 lbs
  • Set 2: 8 x 18.14 lbs
  • Set 3: 8 x 18.14 lbs

Total: 435.45 lbs

3. Dumbbell Front Raise

  • Set 1: 8 x 9.07 lbs
  • Set 2: 8 x 9.07 lbs
  • Set 3: 8 x 9.07 lbs

Total: 217.72 lbs

4. Dumbbell Lateral Raise

  • Set 1: 8 x 9.07 lbs
  • Set 2: 8 x 9.07 lbs
  • Set 3: 8 x 9.07 lbs

Total: 217.72 lbs

5. Face Pull

  • Set 1: 8 x 11.34 lbs
  • Set 2: 8 x 11.34 lbs
  • Set 3: 8 x 11.34 lbs

Total: 272.16 lbs

6. Rope Push Down

  • Set 1: 8 x 10.66 lbs
  • Set 2: 8 x 10.66 lbs
  • Set 3: 7 x 10.66 lbs

Total: 245.17 lbs

7. Close Grip Bench Press

  • Set 1: 8 x 25.4 lbs
  • Set 2: 8 x 25.4 lbs
  • Set 3: 8 x 25.4 lbs

Total: 609.63 lbs

8. One Arm Overhead Extension

  • Set 1: 8 x 13.61 lbs
  • Set 2: 7 x 13.61 lbs
  • Set 3: 7 x 13.61 lbs

Total: 299.37 lbs