Englishexpand_more

Back, shoulder & calves

by 7nish

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Summary

  • event_availableApril 19th, 2016
  • schedule1 h
  • equalizer17 sets,  144 reps
  • fitness_center13378 lbs

1. Row Machine Warm Up -5mins

  • Set 1: 0 x 0 lbs

Total: 0 lbs

2. Calf raise

  • Set 1: 12 x 100 lbs
  • Set 2: 10 x 110 lbs
  • Set 3: 8 x 120 lbs
  • Set 4: 6 x 135 lbs

Total: 4070 lbs

3. Pullover

  • Set 1: 12 x 118 lbs
  • Set 2: 10 x 128 lbs
  • Set 3: 8 x 118 lbs
  • Set 4: 6 x 118 lbs

Total: 4348 lbs

4. Barbell push press (push bar up over head for shoulders)

  • Set 1: 12 x 45 lbs
  • Set 2: 10 x 45 lbs
  • Set 3: 8 x 45 lbs
  • Set 4: 6 x 45 lbs

Total: 1620 lbs

5. Iso-Lat Front Lat Pull Down

  • Set 1: 12 x 70 lbs
  • Set 2: 10 x 90 lbs
  • Set 3: 8 x 110 lbs
  • Set 4: 6 x 120 lbs

Total: 3340 lbs