[OG 2.0] Day 4: Shoulders + Abs

nach temelki

Einstellungen

lbskgs

Zusammenfassung

May 19th, 2017
50 minutes
23 sets, 237 reps
NaN lbs

1. External Rotations (cables)

Set 1: 12 x 12.5 lbs
Set 2: 10 x 12.5 lbs

Total: 275 lbs

2. Shoulder Press (standing barbell)

Set 1: 12 x 45 lbs
Set 2: 10 x 65 lbs
Set 3: 8 x 95 lbs
Set 4: 7 x 95 lbs

Total: 2615 lbs

3. Face Pulls

Set 1: 12 x 22.5 lbs
Set 2: 11 x 27.5 lbs
Set 3: 10 x 32.5 lbs

Total: 897.5 lbs

4. Shoulder Press (seated dumbbell)

Set 1: 10 x 50 lbs
Set 2: 9 x 55 lbs
Set 3: 8 x 55 lbs

Total: 1435 lbs

5. Lateral Raises (dumbbells)

Set 1: 12 x 17.5 lbs
Set 2: 10 x 20 lbs
Set 3: 8 x 20 lbs

Total: 570 lbs

6. Reverse Flys (cables single hand)

Set 1: 10 x 10 lbs
Set 2: 10 x 13 lbs
Set 3: 10 x 13 lbs

Total: 360 lbs

7. Weighted Crunch Machine

Set 1: 12 x 60 lbs
Set 2: 10 x 60 lbs
Set 3: 16 x 10 lbs

Total: 1480 lbs

8. Hanging Leg Raises

Set 1: 10 x null lbs
Set 2: 10 x null lbs

Total: NaN lbs

Name

Set	Wdh.	Gewicht	Voriges
#1			- xNaN undefined