Shoulders, tricep & Biceps

by sennieman

Settings

lbskgs

Summary

August 15th, 2015
40 minutes
18 sets, 189 reps
10400 lbs

1. Tricep Pushdown (Cable)

Set 1: 12 x 90 lbs
Set 2: 11 x 100 lbs
Set 3: 10 x 110 lbs
Set 4: 6 x 120 lbs
Set 5: 7 x 120 lbs

Total: 4840 lbs

2. Dumbell shoulder fly

Set 1: 14 x 15 lbs
Set 2: 12 x 20 lbs
Set 3: 10 x 25 lbs
Set 4: 10 x 25 lbs

Total: 950 lbs

3. Reverse-grip triceps

Set 1: 13 x 30 lbs
Set 2: 12 x 35 lbs
Set 3: 10 x 40 lbs

Total: 1210 lbs

4. Rear deltoid (cable)

Set 1: 12 x 30 lbs
Set 2: 10 x 30 lbs
Set 3: 8 x 40 lbs

Total: 980 lbs

5. Bicep curl rope

Set 1: 12 x 70 lbs
Set 2: 12 x 75 lbs
Set 3: 8 x 85 lbs

Total: 2420 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined