Sep 4, 2022
Steam-powered rope making machine
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Steam-powered rope making machine
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13 March 2015
Shoulders
Cuban raises, 3x15: 9kg, 9kg, 9kg
[OHP, 5x12, 17.5,17.5,20,20,20
[Rope machine (seconds), 60,45,30,45,60
[Lateral raises, 3x10 8kg,7kg,7kg
[Front raise, 3x10, 8kg,8kg,8kg
Seated dumbbell overhead press, 3x10, 14kg,14kg,14kg
Shrugs (dumbbell), 3x15, 26kg, 28kg, 28kg
[External rotation, 3x8, 5.7kg, 5.7kg, 5.7kg
[Internal rotation, 3x8, 10.2kg, 10.2kg, 10.2kg
Twist Rope Machine