7053andrea

5 months ago

Night Shoulder Workout 21/03 SK

Duration

57min

Volume

1,717 kg

Shoulder Press (Smith Machine)

SETS

WEIGHT & REPS

1

5kg x 12 reps

2

7.5kg x 10 reps

3

10kg x 6 reps

4

17.5kg x 12 reps

Shoulder Press (Machine Plates)

SETS

WEIGHT & REPS

1

5kg x 12 reps

2

10kg x 12 reps

3

15kg x 6 reps

D

5kg x 7 reps

D

10kg x 10 reps

Lateral Raise (Dumbbell)

SETS

WEIGHT & REPS

1

8kg x 12 reps

Best Volume

2

10kg x 8 reps

3

12.5kg x 5 reps

Best Weight

Best 1 Rep Max

D

6kg x 15 reps

Rear Delt Reverse Fly (Dumbbell)

SETS

WEIGHT & REPS

1

4kg x 12 reps

2

8kg x 10 reps

Best Volume

3

10kg x 6 reps

Best Weight

Best 1 Rep Max

D

4kg x 10 reps

Plate Front Raise

SETS

WEIGHT & REPS

1

10kg x 10 reps

2

10kg x 10 reps

3

10kg x 10 reps

D

5kg x 10 reps

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