W-P1W3D4-Shoulders,traps,calvies

by andrew-newport

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Summary

  • event_availableApril 13th, 2017
  • schedule1 h
  • equalizer39 sets,  643 reps
  • fitness_center58595 lbs

1. Side lateral raise (dumbell)

  • Set 1: 10 x 10 lbs
  • Set 2: 15 x 15 lbs
  • Set 3: 15 x 15 lbs
  • Set 4: 20 x 15 lbs
  • Set 5: 7 x 15 lbs

Total: 955 lbs

2. Shoulder press (dumbell)

  • Set 1: 10 x 40 lbs
  • Set 2: 15 x 60 lbs
  • Set 3: 15 x 60 lbs
  • Set 4: 15 x 60 lbs
  • Set 5: 14 x 60 lbs
  • Set 6: 5 x 60 lbs
  • Set 7: 1 x 70 lbs

Total: 4310 lbs

3. Front cable raise

  • Set 1: 20 x 7.5 lbs
  • Set 2: 24 x 7.5 lbs
  • Set 3: 19 x 7.5 lbs
  • Set 4: 19 x 7.5 lbs
  • Set 5: 20 x 7.5 lbs

Total: 765 lbs

4. Cable rear delt fly

  • Set 1: 15 x 15 lbs
  • Set 2: 15 x 20 lbs
  • Set 3: 15 x 20 lbs
  • Set 4: 13 x 25 lbs
  • Set 5: 6 x 25 lbs

Total: 1300 lbs

5. Shrugs (dumbbell )

  • Set 1: 15 x 100 lbs
  • Set 2: 15 x 105 lbs
  • Set 3: 15 x 110 lbs
  • Set 4: 14 x 110 lbs
  • Set 5: 9 x 110 lbs

Total: 7255 lbs

6. Calf raise (life Fitness)

  • Set 1: 30 x 70 lbs
  • Set 2: 30 x 70 lbs
  • Set 3: 28 x 70 lbs
  • Set 4: 28 x 70 lbs
  • Set 5: 10 x 70 lbs

Total: 8820 lbs

7. Calf press on leg press machine

  • Set 1: 30 x 200 lbs
  • Set 2: 30 x 220 lbs
  • Set 3: 30 x 250 lbs
  • Set 4: 30 x 300 lbs
  • Set 5: 20 x 300 lbs
  • Set 6: 1 x 90 lbs

Total: 35190 lbs

8. Elliptical machine (star Trac)

  • Set 1: 0 x 169 lbs

Total: 0 lbs