SC1 | Day 1: Shoulders + Traps

nach temelki

Einstellungen

lbskgs

Zusammenfassung

October 20th, 2015
31 minutes
20 sets, 253 reps
8560 lbs

1. Shoulder Press (seated dumbbell)

Set 1: 20 x 25 lbs
Set 2: 12 x 50 lbs
Set 3: 10 x 50 lbs
Set 4: 8 x 50 lbs

Total: 2000 lbs

2. Lateral Raises (seated)

Set 1: 20 x 15 lbs
Set 2: 12 x 20 lbs
Set 3: 10 x 20 lbs
Set 4: 8 x 20 lbs

Total: 900 lbs

3. Reverse Flys (dumbbells)

Set 1: 20 x 7.5 lbs
Set 2: 12 x 10 lbs
Set 3: 10 x 10 lbs
Set 4: 8 x 10 lbs

Total: 450 lbs

4. Upright Rows (barbell)

Set 1: 15 x 30 lbs
Set 2: 12 x 50 lbs
Set 3: 10 x 60 lbs
Set 4: 9 x 60 lbs

Total: 2190 lbs

5. Shrugs (dumbbell)

Set 1: 20 x 40 lbs
Set 2: 15 x 60 lbs
Set 3: 12 x 60 lbs
Set 4: 10 x 60 lbs

Total: 3020 lbs

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