xeen18

a year ago

Back & Shoulder Supersets

Duration

51min

Volume

10,440 kg

Superset

Landmine Row

SETS

WEIGHT & REPS

1

25kg x 25 reps

2

25kg x 33 reps

Best 1 Rep Max

3

25kg x 35 reps

Best Volume

4

25kg x 25 reps

Superset

Shoulder Press (Dumbbell)

SETS

WEIGHT & REPS

1

15kg x 17 reps

2

15kg x 18 reps

3

15kg x 15 reps

4

15kg x 20 reps

Best Volume

Best 1 Rep Max

Superset

Dumbbell Row

SETS

WEIGHT & REPS

1

15kg x 22 reps

Best Volume

Best 1 Rep Max

2

15kg x 22 reps

3

15kg x 20 reps

4

15kg x 20 reps

Superset

Arnold Press (Dumbbell)

SETS

WEIGHT & REPS

1

15kg x 20 reps

Best Volume

Best 1 Rep Max

2

15kg x 15 reps

3

15kg x 15 reps

4

15kg x 17 reps

Superset

Gorilla Row (Kettlebell)

SETS

WEIGHT & REPS

1

15kg x 20 reps

2

15kg x 15 reps

3

15kg x 20 reps

4

15kg x 21 reps

Best Volume

Best 1 Rep Max

Superset

Face Pull

SETS

WEIGHT & REPS

1

20kg x 15 reps

2

20kg x 15 reps

3

20kg x 16 reps

Best Volume

Best 1 Rep Max

4

20kg x 15 reps

Superset

Chest Supported Incline Row (Dumbbell)

SETS

WEIGHT & REPS

1

15kg x 15 reps

2

15kg x 12 reps

3

15kg x 15 reps

4

15kg x 20 reps

Best Volume

Best 1 Rep Max

Superset

Upright Row (Dumbbell)

SETS

WEIGHT & REPS

1

15kg x 12 reps

2

15kg x 12 reps

3

15kg x 17 reps

4

15kg x 18 reps

Best Volume

Best 1 Rep Max

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