Englishexpand_more

Shoulders

by waynegomez

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Summary

  • event_availableJanuary 23rd, 2015
  • schedule1 h
  • equalizer37 sets,  481 reps
  • fitness_center41955 lbs

1. Strict push press

  • Set 1: 10 x 115 lbs
  • Set 2: 8 x 115 lbs
  • Set 3: 8 x 110 lbs
  • Set 4: 8 x 110 lbs
  • Set 5: 8 x 115 lbs

Total: 4750 lbs

2. Arnold press

  • Set 1: 15 x 45 lbs
  • Set 2: 12 x 50 lbs
  • Set 3: 12 x 55 lbs
  • Set 4: 9 x 60 lbs

Total: 2475 lbs

3. Scarecrows

  • Set 1: 8 x 45 lbs
  • Set 2: 8 x 45 lbs
  • Set 3: 8 x 45 lbs
  • Set 4: 5 x 50 lbs

Total: 1330 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 42.5 lbs
  • Set 2: 15 x 32.5 lbs
  • Set 3: 15 x 22.5 lbs

Total: 1462.5 lbs

7. Cable drop set 4

  • Set 1: 15 x 42.5 lbs
  • Set 2: 15 x 32.5 lbs
  • Set 3: 15 x 22.5 lbs

Total: 1462.5 lbs

8. Rear del cables

  • Set 1: 15 x 62.5 lbs
  • Set 2: 15 x 62.5 lbs
  • Set 3: 15 x 60 lbs
  • Set 4: 15 x 60 lbs

Total: 3675 lbs

9. Rear del machine

  • Set 1: 6 x 237.5 lbs
  • Set 2: 10 x 237.5 lbs
  • Set 3: 8 x 250 lbs
  • Set 4: 8 x 262.5 lbs

Total: 7900 lbs

10. Behind the back shrugs

  • Set 1: 20 x 180 lbs
  • Set 2: 20 x 180 lbs
  • Set 3: 20 x 180 lbs
  • Set 4: 30 x 180 lbs

Total: 16200 lbs