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[70s] D6: Shoulders and Arms

nach temelki

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Zusammenfassung

  • event_availableMay 27th, 2019
  • schedule50 minutes
  • equalizer27 sets,  269 reps
  • fitness_center14040 lbs

1. External Rotations (cables)

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

Total: 200 lbs

2. Shoulder Press (seated smith)

  • Set 1: 5 x 45 lbs
  • Set 2: 5 x 95 lbs
  • Set 3: 10 x 115 lbs
  • Set 4: 9 x 125 lbs
  • Set 5: 8 x 135 lbs

Total: 4055 lbs

3. Lateral Raises (dumbbells)

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

Total: 1100 lbs

4. Landmine Press (single hand)

  • Set 1: 12 x 25 lbs
  • Set 2: 11 x 25 lbs
  • Set 3: 10 x 25 lbs

Total: 825 lbs

5. Bench Press (incline close grip)

  • Set 1: 10 x 115 lbs
  • Set 2: 9 x 115 lbs
  • Set 3: 8 x 115 lbs

Total: 3105 lbs

6. Reverse Curls (ez bar)

  • Set 1: 10 x 50 lbs
  • Set 2: 10 x 50 lbs
  • Set 3: 8 x 50 lbs

Total: 1400 lbs

7. Overhead Tricep Extension (dumbbell)

  • Set 1: 12 x 60 lbs
  • Set 2: 10 x 60 lbs

Total: 1320 lbs

8. Bicep Curls (seated dumbbell)

  • Set 1: 12 x 25 lbs
  • Set 2: 10 x 25 lbs

Total: 550 lbs

9. Side Bends (plate)

  • Set 1: 12 x 45 lbs
  • Set 2: 11 x 45 lbs
  • Set 3: 10 x 45 lbs

Total: 1485 lbs