shoulders & arms (w3) (feb 22)

Logged session

Shoulders & Arms (w3) (feb 22)

Jonathan Makarski

general40 min

Duration

40 min

Movements

7

Sets

21

Volume

16,140 lbs

4 people completed this session

Part of a sequence

The Receiver Sequence (4 Week) · Week 1, Day 1

Movements

01

Single Arm Dumbbell Press

Set 1

weight

35 lbs

reps

8

Set 2

weight

35 lbs

reps

8

Set 3

weight

35 lbs

reps

8

02

Rear Delt Raises

Set 4

weight

90 lbs

reps

12

Set 5

weight

90 lbs

reps

12

Set 6

weight

90 lbs

reps

12

03

Lateral Raises

Set 7

weight

50 lbs

reps

12

Set 8

weight

50 lbs

reps

12

Set 9

weight

50 lbs

reps

12

04

Preacher Curl

Set 10

weight

50 lbs

reps

12

Set 11

weight

50 lbs

reps

12

Set 12

weight

50 lbs

reps

12

05

Hammer Curl

Set 13

weight

30 lbs

reps

8

Set 14

weight

30 lbs

reps

8

Set 15

weight

30 lbs

reps

8

06

Overhead Tricep Extension

Set 16

weight

65 lbs

reps

12

Set 17

weight

65 lbs

reps

12

Set 18

weight

65 lbs

reps

12

Other sessions in this sequence

Field Session 1

Field Session 1

Week 1 · Day 1

Field Session 3

Field Session 3

Week 1 · Day 2

Shoulders & Arms (optional)

Shoulders & Arms (optional)

Week 1 · Day 3

Upper Body 1

Upper Body 1

Week 1 · Day 4

Lower Body 1

Lower Body 1

Week 1 · Day 5

Upper Body 1

Upper Body 1

Week 1 · Day 6

Shoulders & Arms (optional)

Shoulders & Arms (optional)

Week 1 · Day 7

Upper Body 2

Upper Body 2

Week 1 · Day 8

Field Session 1

Field Session 1

Week 1 · Day 9

Lower Body 1

Lower Body 1

Week 1 · Day 10

Created by

Jonathan Makarski

@jonathanmakarski