Deutschexpand_more

[OG 1.0] Day 4: Shoulders + Abs

nach temelki

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Zusammenfassung

  • event_availableFebruary 5th, 2016
  • schedule16 minutes
  • equalizer22 sets,  211 reps
  • fitness_center8915 lbs

1. Shoulder Press (standing barbell warmup)

  • Set 1: 5 x 45 lbs
  • Set 2: 5 x 45 lbs
  • Set 3: 3 x 65 lbs

Total: 645 lbs

2. Shoulder Press (standing barbell)

  • Set 1: 5 x 105 lbs
  • Set 2: 5 x 105 lbs
  • Set 3: 5 x 105 lbs

Total: 1575 lbs

3. Shoulder Press (seated dumbbell)

  • Set 1: 10 x 30 lbs
  • Set 2: 8 x 40 lbs
  • Set 3: 6 x 50 lbs

Total: 920 lbs

4. Lateral Raises (seated)

  • Set 1: 15 x 15 lbs
  • Set 2: 12 x 20 lbs
  • Set 3: 10 x 20 lbs

Total: 665 lbs

5. Reverse Flys (dumbbells)

  • Set 1: 15 x 10 lbs
  • Set 2: 12 x 10 lbs

Total: 270 lbs

6. Shrugs (dumbbell)

  • Set 1: 20 x 40 lbs
  • Set 2: 15 x 60 lbs

Total: 1700 lbs

7. Weighted Crunch Machine

  • Set 1: 10 x 40 lbs
  • Set 2: 10 x 40 lbs

Total: 800 lbs

8. Hanging Leg Raises

  • Set 1: 10 x 72 lbs
  • Set 2: 10 x 72 lbs

Total: 1440 lbs

9. Side Bends (plate)

  • Set 1: 10 x 45 lbs
  • Set 2: 10 x 45 lbs

Total: 900 lbs