Englishexpand_more

Shoulders

by waynegomez

Settings

List View

Summary

  • event_availableJanuary 9th, 2015
  • schedule1 h
  • equalizer37 sets,  449 reps
  • fitness_center36335 lbs

1. Strict push press

  • Set 1: 10 x 95 lbs
  • Set 2: 7 x 115 lbs
  • Set 3: 7 x 115 lbs
  • Set 4: 6 x 115 lbs
  • Set 5: 6 x 115 lbs

Total: 3940 lbs

2. Arnold press

  • Set 1: 14 x 45 lbs
  • Set 2: 12 x 45 lbs
  • Set 3: 12 x 45 lbs
  • Set 4: 13 x 45 lbs

Total: 2295 lbs

3. Scarecrows

  • Set 1: 10 x 40 lbs
  • Set 2: 8 x 40 lbs
  • Set 3: 8 x 40 lbs
  • Set 4: 10 x 35 lbs

Total: 1390 lbs

4. Cable drop set 1

  • Set 1: 15 x 40 lbs
  • Set 2: 15 x 30 lbs
  • Set 3: 15 x 20 lbs

Total: 1350 lbs

5. Cable drop set 2

  • Set 1: 15 x 40 lbs
  • Set 2: 15 x 30 lbs
  • Set 3: 15 x 20 lbs

Total: 1350 lbs

6. Cable drop set 3

  • Set 1: 15 x 40 lbs
  • Set 2: 15 x 30 lbs
  • Set 3: 15 x 20 lbs

Total: 1350 lbs

7. Cable drop set 4

  • Set 1: 15 x 40 lbs
  • Set 2: 15 x 30 lbs
  • Set 3: 15 x 20 lbs

Total: 1350 lbs

8. Rear del cables

  • Set 1: 13 x 60 lbs
  • Set 2: 12 x 60 lbs
  • Set 3: 12 x 60 lbs
  • Set 4: 12 x 60 lbs

Total: 2940 lbs

9. Rear del machine

  • Set 1: 10 x 200 lbs
  • Set 2: 12 x 200 lbs
  • Set 3: 8 x 212.5 lbs
  • Set 4: 8 x 212.5 lbs

Total: 7800 lbs

10. Behind the back shrugs

  • Set 1: 20 x 180 lbs
  • Set 2: 15 x 230 lbs
  • Set 3: 12 x 230 lbs
  • Set 4: 12 x 230 lbs

Total: 12570 lbs