[CT4] Day 4 | Shoulders + Abs

nach temelki

Einstellungen

lbskgs

Zusammenfassung

May 31st, 2014
20 h
27 sets, 377 reps
12050 lbs

1. Shoulder Press (standing barbell)

Set 1: 12 x 80 lbs
Set 2: 12 x 80 lbs
Set 3: 12 x 80 lbs
Set 4: 11 x 80 lbs
Set 5: 8 x 80 lbs

Total: 4400 lbs

2. Upright Rows (rope)

Set 1: 12 x 35 lbs
Set 2: 12 x 35 lbs
Set 3: 12 x 35 lbs
Set 4: 12 x 35 lbs
Set 5: 12 x 35 lbs

Total: 2100 lbs

3. Lateral Raises (dumbbells)

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

Total: 690 lbs

4. Shrugs (dumbbell)

Set 1: 20 x 30 lbs
Set 2: 20 x 30 lbs
Set 3: 20 x 30 lbs
Set 4: 20 x 30 lbs

Total: 2400 lbs

5. Front Raises

Set 1: 12 x 15 lbs
Set 2: 12 x 15 lbs
Set 3: 12 x 15 lbs
Set 4: 12 x 15 lbs

Total: 720 lbs

6. Reverse Flys (dumbbells)

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

Total: 540 lbs

7. Weighted Crunch Machine

Set 1: 40 x 30 lbs

Total: 1200 lbs

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