Arms & Traps

by sennieman

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Summary

  • event_availableOctober 4th, 2014
  • schedule59 minutes
  • equalizer22 sets,  214 reps
  • fitness_center14480 lbs

1. Standing Lat Pulldown

  • Set 1: 12 x 90 lbs
  • Set 2: 12 x 115 lbs
  • Set 3: 10 x 130 lbs

Total: 3760 lbs

2. Dumbbell Shrugs

  • Set 1: 12 x 60 lbs
  • Set 2: 12 x 65 lbs
  • Set 3: 12 x 65 lbs

Total: 2280 lbs

3. Forearm weighted rod

  • Set 1: 6 x 10 lbs
  • Set 2: 6 x 10 lbs

Total: 120 lbs

4. Arnold Press

  • Set 1: 12 x 40 lbs
  • Set 2: 8 x 45 lbs
  • Set 3: 6 x 50 lbs
  • Set 4: 8 x 50 lbs

Total: 1540 lbs

5. Dumbell shoulder fly

  • Set 1: 10 x 15 lbs
  • Set 2: 10 x 15 lbs
  • Set 3: 8 x 20 lbs
  • Set 4: 10 x 20 lbs

Total: 660 lbs

6. Rear deltoid (cable)

  • Set 1: 10 x 30 lbs
  • Set 2: 10 x 35 lbs
  • Set 3: 6 x 40 lbs

Total: 890 lbs

7. Lat Pulldown machine

  • Set 1: 12 x 135 lbs
  • Set 2: 12 x 155 lbs
  • Set 3: 10 x 175 lbs

Total: 5230 lbs