[OG 1.0] Day 4: Shoulders + Abs

nach temelki

Einstellungen

lbskgs

Zusammenfassung

March 25th, 2017
1 h
24 sets, 214 reps
10160 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: 0 x 0 lbs

Total: 800 lbs

3. Upright Rows (barbell) SS

Set 1: 10 x 50 lbs
Set 2: 10 x 50 lbs
Set 3: 10 x 50 lbs

Total: 1500 lbs

4. Lateral Raises (seated)

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

Total: 720 lbs

5. Face Pulls

Set 1: 10 x 30 lbs
Set 2: 10 x 30 lbs
Set 3: 10 x 30 lbs

Total: 900 lbs

6. Shrugs (dumbbell)

Set 1: 20 x 50 lbs
Set 2: 12 x 55 lbs

Total: 1660 lbs

7. Weighted Crunch Machine

Set 1: 12 x 50 lbs
Set 2: 10 x 50 lbs
Set 3: 8 x 50 lbs

Total: 1500 lbs

8. Hanging Leg Raises

Set 1: 0 x 0 lbs

Total: 0 lbs

9. Side Bends (plate)

Set 1: 12 x 45 lbs
Set 2: 12 x 45 lbs

Total: 1080 lbs

Name

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