16
mvmts
64
sets
2:00
dur
38.3k lbs
vol
sequence
hoe ready training program
w1·d1
movements
01
rear delt flies (cable)
set 1
weight
50lbs
reps
12
set 2
weight
50lbs
reps
12
set 3
weight
50lbs
reps
12
set 4
weight
50lbs
reps
12
02
db seated shoulder press
set 5
weight
55lbs
reps
6
set 6
weight
55lbs
reps
6
set 7
weight
55lbs
reps
6
set 8
weight
55lbs
reps
6
03
arnold press
set 9
weight
140lbs
reps
8
set 10
weight
140lbs
reps
8
set 11
weight
140lbs
reps
8
set 12
weight
140lbs
reps
8
04
upright rows
set 13
weight
105lbs
reps
8
set 14
weight
105lbs
reps
8
set 15
weight
105lbs
reps
8
set 16
weight
105lbs
reps
8
05
rope face pulls
set 17
weight
50lbs
reps
12
set 18
weight
50lbs
reps
12
set 19
weight
50lbs
reps
12
set 20
weight
50lbs
reps
12
06
cable side raises
set 21
weight
50lbs
reps
12
set 22
weight
50lbs
reps
12
set 23
weight
50lbs
reps
12
set 24
weight
50lbs
reps
12
other sessions in this sequence
creator
nicholas mckenzie
@nick