W-P1W5D4-Shoulders,traps,calvies

by andrew-newport

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Summary

  • event_availableMay 26th, 2017
  • schedule1 h
  • equalizer43 sets,  746 reps
  • fitness_center100423.42 lbs

1. Dumbbell upright row

  • Set 1: 10 x 35 lbs
  • Set 2: 15 x 60 lbs
  • Set 3: 14 x 60 lbs
  • Set 4: 12 x 60 lbs
  • Set 5: 6 x 60 lbs

Total: 3170 lbs

2. One arm cable lateral raise

  • Set 1: 20 x 5 lbs
  • Set 2: 24 x 10 lbs
  • Set 3: 24 x 10 lbs
  • Set 4: 12 x 10 lbs
  • Set 5: 5 x 10 lbs
  • Set 6: 11 x 10 lbs
  • Set 7: 5 x 10 lbs

Total: 910 lbs

3. Shrugs (barbell )

  • Set 1: 30 x 99.21 lbs
  • Set 2: 30 x 143.3 lbs
  • Set 3: 30 x 143.3 lbs
  • Set 4: 18 x 143.3 lbs
  • Set 5: 9 x 143.3 lbs
  • Set 6: 18 x 143.3 lbs
  • Set 7: 9 x 143.3 lbs

Total: 19312.49 lbs

4. Bent over lateral raise

  • Set 1: 12 x 17.5 lbs
  • Set 2: 15 x 17.5 lbs
  • Set 3: 15 x 17.5 lbs
  • Set 4: 9 x 17.5 lbs

Total: 892.5 lbs

5. Calf raise (life Fitness)

  • Set 1: 30 x 70 lbs
  • Set 2: 28 x 70 lbs
  • Set 3: 30 x 70 lbs
  • Set 4: 19 x 70 lbs

Total: 7490 lbs

6. Calf press on leg press machine

  • Set 1: 30 x 418.88 lbs
  • Set 2: 25 x 617.29 lbs
  • Set 3: 25 x 617.29 lbs
  • Set 4: 15 x 617.29 lbs
  • Set 5: 10 x 617.29 lbs

Total: 58863.42 lbs

7. Shoulder press (dumbell)

  • Set 1: 10 x 40 lbs
  • Set 2: 12 x 60 lbs
  • Set 3: 15 x 60 lbs
  • Set 4: 12 x 60 lbs
  • Set 5: 11 x 60 lbs
  • Set 6: 5 x 60 lbs

Total: 3700 lbs

8. Standing Calf

  • Set 1: 30 x 50 lbs
  • Set 2: 30 x 55 lbs
  • Set 3: 27 x 55 lbs
  • Set 4: 20 x 50 lbs
  • Set 5: 9 x 50 lbs

Total: 6085 lbs