sat, jul 4shoulders & arms (optional)
7,350lb
1:16:00time
21sets
Duration
76 min
Movements
7
Sets
21
Volume
7,350 lbs
4 people completed this session
Part of a sequence
The Receiver Sequence (4 Week) · Week 1, Day 1
Movements
01
Rear Delt Raises
Set 1
weight
27.5 lbs
reps
12
Set 2
weight
27.5 lbs
reps
12
Set 3
weight
27.5 lbs
reps
12
02
Hammer Curl
Set 1
weight
35 lbs
reps
8
Set 2
weight
35 lbs
reps
8
Set 3
weight
35 lbs
reps
8
03
Preacher Curl
Set 1
weight
20 lbs
reps
12
Set 2
weight
20 lbs
reps
12
Set 3
weight
20 lbs
reps
12
04
Single Arm Dumbbell Press
Set 1
weight
42.5 lbs
reps
8
Set 2
weight
42.5 lbs
reps
8
Set 3
weight
42.5 lbs
reps
8
05
Single Arm Tricep Push Down
Set 1
weight
35 lbs
reps
12
Set 2
weight
35 lbs
reps
12
Set 3
weight
35 lbs
reps
12
06
Overhead Tricep Extension
Set 1
weight
35 lbs
reps
12
Set 2
weight
35 lbs
reps
12
Set 3
weight
35 lbs
reps
12
Other sessions in this sequence
Created by
Sean Quinn
@squinn07