[70s] D6: Shoulders and Arms

nach temelki

Einstellungen

lbskgs

Zusammenfassung

June 18th, 2019
1 h
27 sets, 270 reps
14845 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 135 lbs
Set 4: 10 x 135 lbs
Set 5: 8 x 135 lbs

Total: 4480 lbs

3. Lateral Raises (dumbbells)

Set 1: 15 x 25 lbs
Set 2: 12 x 25 lbs
Set 3: 11 x 25 lbs
Set 4: 10 x 25 lbs

Total: 1200 lbs

4. Landmine Press (single hand)

Set 1: 12 x 35 lbs
Set 2: 11 x 35 lbs
Set 3: 10 x 35 lbs

Total: 1155 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: 9 x 50 lbs
Set 3: 8 x 50 lbs

Total: 1350 lbs

7. Overhead Tricep Extension (dumbbell)

Set 1: 12 x 55 lbs
Set 2: 10 x 55 lbs

Total: 1210 lbs

8. Bicep Curls (seated dumbbell)

Set 1: 12 x 30 lbs
Set 2: 10 x 30 lbs

Total: 660 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

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