[70s] D3: Shoulders and Arms

nach temelki

Einstellungen

lbskgs

Zusammenfassung

November 9th, 2018
1 h
29 sets, 319 reps
12770 lbs

1. Shoulder Press (seated dumbbell)

Set 1: 5 x 30 lbs
Set 2: 3 x 30 lbs
Set 3: 12 x 50 lbs
Set 4: 11 x 50 lbs
Set 5: 10 x 50 lbs

Total: 1890 lbs

2. Upright Rows (barbell)

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

Total: 2590 lbs

3. Reverse Flys (dumbbells)

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

Total: 610 lbs

4. Skull Crushers

Set 1: 12 x 60 lbs
Set 2: 11 x 60 lbs
Set 3: 10 x 60 lbs
Set 4: 10 x 60 lbs

Total: 2580 lbs

5. Bicep Curls (ez bar)

Set 1: 12 x 60 lbs
Set 2: 11 x 60 lbs
Set 3: 10 x 60 lbs
Set 4: 8 x 60 lbs

Total: 2460 lbs

6. Tricep Pushdowns

Set 1: 15 x 42.5 lbs
Set 2: 12 x 42.5 lbs
Set 3: 11 x 42.5 lbs
Set 4: 10 x 42.5 lbs

Total: 2040 lbs

7. Bicep Curls (cable single hand)

Set 1: 15 x 12.5 lbs
Set 2: 12 x 12.5 lbs
Set 3: 11 x 12.5 lbs
Set 4: 10 x 12.5 lbs

Total: 600 lbs

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