4DMM Shoulders Traps Forearms (4)

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Zusammenfassung

  • event_availableNovember 11th, 2016
  • schedule1 h
  • equalizer38 sets,  379 reps
  • fitness_center16724 lbs

1. Seated Barbell Press

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

Total: 1500 lbs

2. Seated Arnold Press

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

Total: 720 lbs

3. Lateral Raise (Dumbell)

  • Set 1: 15 x 12 lbs
  • Set 2: 12 x 12 lbs
  • Set 3: 10 x 12 lbs

Total: 444 lbs

4. Over Head Press (burn)

  • Set 1: 15 x 25 lbs
  • Set 2: 15 x 25 lbs
  • Set 3: 15 x 25 lbs
  • Set 4: 15 x 25 lbs
  • Set 5: 15 x 25 lbs
  • Set 6: 15 x 25 lbs
  • Set 7: 10 x 25 lbs

Total: 2500 lbs

5. Upright Rows

  • Set 1: 12 x 45 lbs
  • Set 2: 12 x 45 lbs
  • Set 3: 10 x 45 lbs

Total: 1530 lbs

6. Shrugs (burn)

  • Set 1: 15 x 95 lbs
  • Set 2: 15 x 95 lbs
  • Set 3: 15 x 95 lbs
  • Set 4: 15 x 95 lbs
  • Set 5: 15 x 0 lbs
  • Set 6: 15 x 95 lbs
  • Set 7: 15 x 95 lbs

Total: 8550 lbs

7. Seated barbell wrist curl

  • Set 1: 15 x 40 lbs
  • Set 2: 12 x 40 lbs
  • Set 3: 10 x 40 lbs

Total: 1480 lbs

8. Barbell Static Hold

  • Set 1: 0 x 135 lbs
  • Set 2: 0 x 135 lbs
  • Set 3: 0 x 135 lbs
  • Set 4: 0 x 135 lbs
  • Set 5: 0 x 135 lbs
  • Set 6: 0 x 135 lbs
  • Set 7: 0 x 135 lbs
  • Set 8: 0 x 135 lbs
  • Set 9: 0 x 135 lbs

Total: 0 lbs