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[70s] D3: Shoulders and Arms

nach temelki

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Zusammenfassung

  • event_availableDecember 29th, 2018
  • schedule37 minutes
  • equalizer28 sets,  308 reps
  • fitness_center13212.5 lbs

1. Shoulder Press (seated dumbbell)

  • Set 1: 5 x 35 lbs
  • Set 2: 10 x 65 lbs
  • Set 3: 9 x 65 lbs
  • Set 4: 8 x 65 lbs

Total: 1930 lbs

2. Reverse Flys (dumbbells)

  • Set 1: 15 x 17.5 lbs
  • Set 2: 13 x 17.5 lbs
  • Set 3: 12 x 17.5 lbs
  • Set 4: 11 x 17.5 lbs
  • Set 5: 10 x 17.5 lbs

Total: 1067.5 lbs

3. Upright Rows (barbell)

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

Total: 2590 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: 10 x 42.5 lbs
  • Set 4: 10 x 42.5 lbs

Total: 1997.5 lbs

7. Bicep Curls (cable single hand)

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

Total: 587.5 lbs