[OG 1.0] Day 4: Shoulders + Abs

nach temelki

Einstellungen

lbskgs

Zusammenfassung

April 30th, 2017
44 minutes
19 sets, 176 reps
6695 lbs

1. Face Pulls

Set 1: 12 x 22.5 lbs
Set 2: 10 x 22.5 lbs
Set 3: 8 x 27.5 lbs

Total: 715 lbs

2. Shoulder Press (standing barbell)

Set 1: 5 x 110 lbs
Set 2: 5 x 110 lbs
Set 3: 5 x 110 lbs

Total: 1650 lbs

3. Upright Rows (barbell)

Set 1: 10 x 80 lbs
Set 2: 8 x 80 lbs
Set 3: 6 x 80 lbs

Total: 1920 lbs

4. Reverse Flys (cables single hand)

Set 1: 12 x 7.5 lbs
Set 2: 10 x 7.5 lbs
Set 3: 8 x 12.5 lbs

Total: 265 lbs

5. Lateral Raises (dumbbells)

Set 1: 12 x 25 lbs
Set 2: 11 x 25 lbs
Set 3: 10 x 25 lbs

Total: 825 lbs

6. Weighted Crunch Machine

Set 1: 12 x 50 lbs
Set 2: 10 x 50 lbs

Total: 1100 lbs

7. Hanging Leg Raises

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

Total: 220 lbs

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