W-P1W4D4-Shoulders,traps,calvies

by andrew-newport

Settings

lbskgs

Summary

May 18th, 2017
1 h
46 sets, 434 reps
32325.65 lbs

1. Side lateral raise (dumbell)

Set 1: 10 x 40 lbs
Set 2: 5 x 55 lbs
Set 3: 5 x 55 lbs
Set 4: 3 x 60 lbs
Set 5: 10 x 40 lbs

Total: 1530 lbs

2. Front cable raise

Set 1: 20 x 7.5 lbs
Set 2: 10 x 12.5 lbs
Set 3: 10 x 12.5 lbs
Set 4: 3 x 17.5 lbs
Set 5: 10 x 7.5 lbs
Set 6: 2 x 17.5 lbs
Set 7: 10 x 7.5 lbs

Total: 637.5 lbs

3. Cable rear delt fly

Set 1: 10 x 15 lbs
Set 2: 5 x 35 lbs
Set 3: 5 x 35 lbs
Set 4: 5 x 35 lbs
Set 5: 15 x 15 lbs

Total: 900 lbs

4. Shrugs (dumbbell )

Set 1: 10 x 65 lbs
Set 2: 10 x 105 lbs
Set 3: 6 x 135 lbs
Set 4: 5 x 145 lbs
Set 5: 3 x 77.5 lbs
Set 6: 10 x 52.5 lbs
Set 7: 3 x 77.5 lbs
Set 8: 10 x 52.5 lbs

Total: 4750 lbs

5. Standing Calf

Set 1: 10 x 110 lbs
Set 2: 10 x 120 lbs
Set 3: 10 x 130 lbs
Set 4: 5 x 140 lbs
Set 5: 4 x 140 lbs

Total: 4860 lbs

6. Calf raise (life Fitness)

Set 1: 20 x 99.21 lbs
Set 2: 9 x 352.74 lbs
Set 3: 9 x 352.74 lbs
Set 4: 10 x 352.74 lbs
Set 5: 5 x 407.86 lbs

Total: 13900.15 lbs

7. Shoulder press (dumbell)

Set 1: 10 x 40 lbs
Set 2: 10 x 60 lbs
Set 3: 8 x 80 lbs
Set 4: 8 x 85 lbs
Set 5: 3 x 90 lbs
Set 6: 8 x 70 lbs

Total: 3150 lbs

8. Side Lateral Raises (star Trac) cable

Set 1: 20 x 7.5 lbs
Set 2: 20 x 11 lbs
Set 3: 20 x 11 lbs
Set 4: 30 x 11 lbs

Total: 920 lbs

9. elliptical (Matrix)

Set 1: 10 x 167.8 lbs

Total: 1678 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined