Deutschexpand_more

[OG 1.0] Day 4: Shoulders + Abs

nach temelki

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Zusammenfassung

  • event_availableMarch 16th, 2017
  • schedule48 minutes
  • equalizer19 sets,  178 reps
  • fitness_center8345 lbs

1. Shoulder Press (standing barbell)

  • Set 1: 5 x 100 lbs
  • Set 2: 5 x 100 lbs
  • Set 3: 5 x 100 lbs
  • Set 4: 5 x 100 lbs

Total: 2000 lbs

2. Shoulder Press (seated dumbbell)

  • Set 1: 8 x 50 lbs
  • Set 2: 8 x 50 lbs
  • Set 3: 6 x 50 lbs

Total: 1100 lbs

3. Lateral Raises (seated)

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

Total: 720 lbs

4. Face Pulls

  • Set 1: 10 x 27.5 lbs
  • Set 2: 10 x 27.5 lbs
  • Set 3: 10 x 27.5 lbs

Total: 825 lbs

5. Shrugs (dumbbell)

  • Set 1: 15 x 50 lbs
  • Set 2: 15 x 50 lbs

Total: 1500 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