#rope machine

[peachyindeed]

Steam-powered rope making machine

[simongym-blog]

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

[apinmachinery]

Twist Rope Machine