[OG 1.0] Day 4: Shoulders + Abs

nach temelki

Einstellungen

lbskgs

Zusammenfassung

January 29th, 2017
33 minutes
20 sets, 181 reps
9750 lbs

1. Shoulder Press (standing barbell)

Set 1: 5 x 115 lbs
Set 2: 5 x 115 lbs
Set 3: 5 x 115 lbs
Set 4: 5 x 115 lbs

Total: 2300 lbs

2. Shoulder Press (seated dumbbell)

Set 1: 8 x 60 lbs
Set 2: 7 x 60 lbs
Set 3: 6 x 60 lbs

Total: 1260 lbs

3. Lateral Raises (seated)

Set 1: 12 x 20 lbs
Set 2: 12 x 20 lbs
Set 3: 10 x 25 lbs

Total: 730 lbs

4. Reverse Flys (dumbbells)

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

Total: 450 lbs

5. Shrugs (dumbbell)

Set 1: 12 x 80 lbs
Set 2: 10 x 80 lbs

Total: 1760 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: 12 x 75 lbs
Set 2: 12 x 75 lbs

Total: 1800 lbs

8. Side Bends (plate)

Set 1: 10 x 45 lbs

Total: 450 lbs

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