Deutschexpand_more

[CT] Day 4 | Shoulders

nach temelki

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Zusammenfassung

  • event_availableSeptember 8th, 2013
  • schedule1 h
  • equalizer16 sets,  183 reps
  • fitness_center12600 lbs

1. Shoulder Press (cables)

  • Set 1: 12 x 22.5 lbs
  • Set 2: 10 x 70 lbs
  • Set 3: 10 x 70 lbs
  • Set 4: 10 x 70 lbs

Total: 2370 lbs

2. Lateral Raises (dumbbells)

  • Set 1: 10 x 30 lbs
  • Set 2: 10 x 30 lbs
  • Set 3: 10 x 30 lbs

Total: 900 lbs

3. Reverse Flys (dumbbells)

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

Total: 450 lbs

4. Upright Rows (rope)

  • Set 1: 10 x 126 lbs
  • Set 2: 10 x 126 lbs
  • Set 3: 10 x 126 lbs

Total: 3780 lbs

5. Shrugs (dumbbell)

  • Set 1: 17 x 100 lbs
  • Set 2: 17 x 100 lbs
  • Set 3: 17 x 100 lbs

Total: 5100 lbs