Deutschexpand_more

[OG 1.0] Day 4: Shoulders + Abs

nach temelki

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Zusammenfassung

  • event_availableMarch 6th, 2017
  • schedule47 minutes
  • equalizer19 sets,  168 reps
  • fitness_center7760 lbs

1. Shoulder Press (standing barbell)

  • Set 1: 5 x 95 lbs
  • Set 2: 5 x 95 lbs
  • Set 3: 5 x 95 lbs
  • Set 4: 5 x 95 lbs

Total: 1900 lbs

2. Shoulder Press (seated dumbbell)

  • Set 1: 8 x 45 lbs
  • Set 2: 8 x 45 lbs
  • Set 3: 8 x 45 lbs

Total: 1080 lbs

3. Lateral Raises (seated)

  • Set 1: 12 x 20 lbs
  • Set 2: 12 x 20 lbs
  • Set 3: 10 x 20 lbs

Total: 680 lbs

4. Reverse Flys (dumbbells)

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

Total: 300 lbs

5. Shrugs (dumbbell)

  • Set 1: 10 x 80 lbs
  • Set 2: 10 x 80 lbs

Total: 1600 lbs

6. Weighted Crunch Machine

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

Total: 1000 lbs

7. Hanging Leg Raises

  • Set 1: 10 x 75 lbs

Total: 750 lbs

8. Side Bends (plate)

  • Set 1: 10 x 45 lbs

Total: 450 lbs