[CT13] Day 4: Shoulders + Abs

by temelki

Settings

List View

Summary

  • event_availableSeptember 22nd, 2019
  • schedule4 minutes
  • equalizer27 sets,  255 reps
  • fitness_center4885.19 lbs

1. External Rotations (cables)

  • Set 1: 10 x 4.54 lbs
  • Set 2: 10 x 4.54 lbs

Total: 90.72 lbs

2. Shoulder Press (seated smith)

  • Set 1: 5 x 20.41 lbs
  • Set 2: 5 x 43.09 lbs
  • Set 3: 8 x 61.23 lbs
  • Set 4: 7 x 61.23 lbs
  • Set 5: 6 x 65.77 lbs
  • Set 6: 6 x 65.77 lbs

Total: 2025.29 lbs

3. Lateral Raises (dumbbells)

  • Set 1: 12 x 11.34 lbs
  • Set 2: 11 x 11.34 lbs
  • Set 3: 10 x 13.61 lbs
  • Set 4: 9 x 13.61 lbs

Total: 519.36 lbs

4. Upright Rows (barbell)

  • Set 1: 12 x 31.75 lbs
  • Set 2: 12 x 31.75 lbs
  • Set 3: 12 x 31.75 lbs

Total: 1143.05 lbs

5. Landmine Press (single hand)

  • Set 1: 10 x 11.34 lbs
  • Set 2: 10 x 13.61 lbs
  • Set 3: 10 x 13.61 lbs

Total: 385.55 lbs

6. Weighted Crunch Machine

  • Set 1: 10 x 18.14 lbs
  • Set 2: 10 x 18.14 lbs
  • Set 3: 10 x 18.14 lbs

Total: 544.31 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 5.9 lbs
  • Set 2: 10 x 5.9 lbs
  • Set 3: 10 x 5.9 lbs

Total: 176.9 lbs