[70s] D3: Shoulders and Arms

nach temelki

Einstellungen

lbskgs

Zusammenfassung

May 31st, 2019
49 minutes
26 sets, 271 reps
11350 lbs

1. External Rotations (cables)

Set 1: 10 x 10 lbs
Set 2: 10 x 10 lbs

Total: 200 lbs

2. Shoulder Press (seated dumbbell)

Set 1: 5 x 35 lbs
Set 2: 10 x 60 lbs
Set 3: 9 x 60 lbs
Set 4: 8 x 60 lbs

Total: 1795 lbs

3. Reverse Flys (dumbbells)

Set 1: 15 x 10 lbs
Set 2: 13 x 10 lbs
Set 3: 12 x 12.5 lbs
Set 4: 10 x 12.5 lbs

Total: 555 lbs

4. Upright Rows (barbell)

Set 1: 15 x 70 lbs
Set 2: 12 x 70 lbs
Set 3: 10 x 70 lbs

Total: 2590 lbs

5. Bicep Curls (ez bar)

Set 1: 10 x 70 lbs
Set 2: 9 x 70 lbs
Set 3: 8 x 70 lbs

Total: 1890 lbs

6. Skull Crushers

Set 1: 10 x 70 lbs
Set 2: 9 x 70 lbs
Set 3: 8 x 70 lbs

Total: 1890 lbs

7. Bicep Curls (cable)

Set 1: 12 x 42.5 lbs
Set 2: 12 x 42.5 lbs

Total: 1020 lbs

8. Tricep Pushdowns

Set 1: 12 x 42.5 lbs
Set 2: 12 x 42.5 lbs

Total: 1020 lbs

9. Russian Twist (decline med ball)

Set 1: 10 x 13 lbs
Set 2: 10 x 13 lbs
Set 3: 10 x 13 lbs

Total: 390 lbs

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