W-P1W2D4-Shoulders,traps,calvies

by andrew-newport

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Summary

  • event_availableMarch 22nd, 2018
  • schedule1 h
  • equalizer54 sets,  683 reps
  • fitness_center112902.73 lbs

1. Side lateral raise (dumbell)

  • Set 1: 15 x 15 lbs
  • Set 2: 11 x 30 lbs
  • Set 3: 15 x 30 lbs
  • Set 4: 11 x 35 lbs
  • Set 5: 11 x 38 lbs
  • Set 6: 11 x 35 lbs
  • Set 7: 1 x 55 lbs
  • Set 8: 15 x 30 lbs

Total: 2698 lbs

2. Front cable raise

  • Set 1: 22 x 5 lbs
  • Set 2: 22 x 7.5 lbs
  • Set 3: 22 x 7.5 lbs
  • Set 4: 22 x 7.5 lbs
  • Set 5: 12 x 7.5 lbs
  • Set 6: 1 x 12.5 lbs
  • Set 7: 1 x 17.5 lbs
  • Set 8: 12 x 10 lbs

Total: 845 lbs

3. Cable rear delt fly

  • Set 1: 11 x 20 lbs
  • Set 2: 11 x 26 lbs
  • Set 3: 11 x 26 lbs
  • Set 4: 5 x 26 lbs
  • Set 5: 1 x 38 lbs

Total: 960 lbs

4. Shrugs (dumbbell )

  • Set 1: 15 x 75 lbs
  • Set 2: 11 x 100 lbs
  • Set 3: 11 x 100 lbs
  • Set 4: 11 x 100 lbs
  • Set 5: 12 x 100 lbs
  • Set 6: 1 x 100 lbs
  • Set 7: 1 x 77.5 lbs
  • Set 8: 1 x 145 lbs

Total: 5947.5 lbs

5. Tilt seat Calf (Cybex)

  • Set 1: 20 x 125 lbs
  • Set 2: 20 x 135 lbs
  • Set 3: 20 x 135 lbs
  • Set 4: 22 x 135 lbs
  • Set 5: 15 x 135 lbs

Total: 12895 lbs

6. Calf press on leg press machine

  • Set 1: 20 x 507.06 lbs
  • Set 2: 20 x 705.48 lbs
  • Set 3: 20 x 903.9 lbs
  • Set 4: 20 x 903.9 lbs
  • Set 5: 15 x 903.9 lbs
  • Set 6: 15 x 573.2 lbs
  • Set 7: 1 x 529.11 lbs

Total: 83092.23 lbs

7. Shoulder press (dumbell)

  • Set 1: 12 x 45 lbs
  • Set 2: 12 x 60 lbs
  • Set 3: 12 x 70 lbs
  • Set 4: 11 x 75 lbs
  • Set 5: 12 x 75 lbs
  • Set 6: 7 x 75 lbs
  • Set 7: 1 x 80 lbs
  • Set 8: 1 x 95 lbs

Total: 4525 lbs

8. Shoulder raises (side lateral)

  • Set 1: 40 x 10 lbs
  • Set 2: 30 x 15 lbs
  • Set 3: 20 x 30 lbs
  • Set 4: 10 x 45 lbs
  • Set 5: 1 x 40 lbs

Total: 1940 lbs