4DS - Shoulders & Triceps

nach sean-87

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Zusammenfassung

  • event_availableJanuary 30th, 2014
  • schedule1 h
  • equalizer23 sets,  185 reps
  • fitness_center9613.82 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: 8 x 88.18 lbs

Total: 2116.44 lbs

3. Dumbbell Front Raise

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

Total: 480 lbs

4. Dumbbell Lateral Raise

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

Total: 480 lbs

5. Face Pull

  • Set 1: 8 x 55.12 lbs
  • Set 2: 8 x 55.12 lbs
  • Set 3: 8 x 55.12 lbs

Total: 1322.77 lbs

6. Rope Push Down

  • Set 1: 8 x 51.81 lbs
  • Set 2: 8 x 51.81 lbs
  • Set 3: 7 x 51.81 lbs

Total: 1191.6 lbs

7. Close Grip Bench Press

  • Set 1: 8 x 123.46 lbs
  • Set 2: 8 x 123.46 lbs
  • Set 3: 8 x 123.46 lbs

Total: 2963.01 lbs

8. One Arm Overhead Extension

  • Set 1: 8 x 30 lbs
  • Set 2: 7 x 30 lbs
  • Set 3: 7 x 30 lbs

Total: 660 lbs