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[70s] D3: Shoulders and Arms

nach temelki

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Zusammenfassung

  • event_availableNovember 9th, 2018
  • schedule1 h
  • equalizer29 sets,  319 reps
  • fitness_center5792.37 lbs

1. Shoulder Press (seated dumbbell)

  • Set 1: 5 x 13.61 lbs
  • Set 2: 3 x 13.61 lbs
  • Set 3: 12 x 22.68 lbs
  • Set 4: 11 x 22.68 lbs
  • Set 5: 10 x 22.68 lbs

Total: 857.29 lbs

2. Upright Rows (barbell)

  • Set 1: 15 x 31.75 lbs
  • Set 2: 12 x 31.75 lbs
  • Set 3: 10 x 31.75 lbs

Total: 1174.8 lbs

3. Reverse Flys (dumbbells)

  • Set 1: 15 x 4.54 lbs
  • Set 2: 13 x 4.54 lbs
  • Set 3: 12 x 4.54 lbs
  • Set 4: 11 x 4.54 lbs
  • Set 5: 10 x 4.54 lbs

Total: 276.69 lbs

4. Skull Crushers

  • Set 1: 12 x 27.22 lbs
  • Set 2: 11 x 27.22 lbs
  • Set 3: 10 x 27.22 lbs
  • Set 4: 10 x 27.22 lbs

Total: 1170.27 lbs

5. Bicep Curls (ez bar)

  • Set 1: 12 x 27.22 lbs
  • Set 2: 11 x 27.22 lbs
  • Set 3: 10 x 27.22 lbs
  • Set 4: 8 x 27.22 lbs

Total: 1115.84 lbs

6. Tricep Pushdowns

  • Set 1: 15 x 19.28 lbs
  • Set 2: 12 x 19.28 lbs
  • Set 3: 11 x 19.28 lbs
  • Set 4: 10 x 19.28 lbs

Total: 925.33 lbs

7. Bicep Curls (cable single hand)

  • Set 1: 15 x 5.67 lbs
  • Set 2: 12 x 5.67 lbs
  • Set 3: 11 x 5.67 lbs
  • Set 4: 10 x 5.67 lbs

Total: 272.16 lbs