[CT13] Day 4: Shoulders + Abs

nach temelki

Einstellungen

lbskgs

Zusammenfassung

October 22nd, 2019
53 minutes
27 sets, 257 reps
11175 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: 8 x 135 lbs
Set 4: 7 x 135 lbs
Set 5: 6 x 145 lbs
Set 6: 6 x 145 lbs

Total: 4465 lbs

3. Lateral Raises (kettlebells)

Set 1: 12 x 15 lbs
Set 2: 11 x 20 lbs
Set 3: 10 x 20 lbs
Set 4: 9 x 20 lbs

Total: 780 lbs

4. Upright Rows (barbell)

Set 1: 12 x 80 lbs
Set 2: 12 x 80 lbs
Set 3: 12 x 80 lbs

Total: 2880 lbs

5. Landmine Press (single hand)

Set 1: 12 x 30 lbs
Set 2: 10 x 30 lbs
Set 3: 10 x 30 lbs

Total: 960 lbs

6. Weighted Crunch Machine

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

Total: 1500 lbs

7. Hanging Leg Raises

Set 1: 10 x 0 lbs
Set 2: 10 x 0 lbs
Set 3: 10 x 0 lbs

Total: 0 lbs

8. Russian Twist (decline med ball)

Set 1: 10 x 13 lbs
Set 2: 10 x 13 lbs
Set 3: 10 x 13 lbs

Total: 390 lbs

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