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STS (Week 7, Shoulders Traps Calves)

by blee

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Summary

  • event_availableOctober 9th, 2017
  • schedule77 h
  • equalizer35 sets,  276 reps
  • fitness_center18420.6 lbs

1. Dumbbell Shoulder Press

  • Set 1: 8 x 50 lbs
  • Set 2: 8 x 60 lbs
  • Set 3: 8 x 70 lbs
  • Set 4: 8 x 80 lbs
  • Set 5: 8 x 80 lbs
  • Set 6: 8 x 80 lbs
  • Set 7: 8 x 80 lbs
  • Set 8: 8 x 70 lbs

Total: 4560 lbs

2. Seated Bent Over Rear Deltoid Dumbell Raise

  • Set 1: 8 x 50.04 lbs
  • Set 2: 8 x 50.04 lbs
  • Set 3: 8 x 50.04 lbs
  • Set 4: 8 x 40.12 lbs

Total: 1522.07 lbs

3. One Arm Lateral Cable Raise

  • Set 1: 8 x 20 lbs
  • Set 2: 8 x 20 lbs
  • Set 3: 8 x 25 lbs
  • Set 4: 8 x 25 lbs
  • Set 5: 8 x 25 lbs
  • Set 6: 8 x 25 lbs
  • Set 7: 8 x 25 lbs
  • Set 8: 8 x 25 lbs

Total: 1520 lbs

4. Smith Machine Upright Row

  • Set 1: 8 x 63.93 lbs
  • Set 2: 8 x 63.93 lbs
  • Set 3: 8 x 63.93 lbs
  • Set 4: 8 x 44.09 lbs

Total: 1887.16 lbs

5. Barbell Shrugs

  • Set 1: 8 x 134.92 lbs
  • Set 2: 8 x 154.98 lbs
  • Set 3: 8 x 154.98 lbs
  • Set 4: 8 x 154.98 lbs
  • Set 5: 8 x 154.98 lbs

Total: 6038.9 lbs

6. Overhead Press

  • Set 1: 8 x 44.09 lbs
  • Set 2: 8 x 65.04 lbs
  • Set 3: 8 x 74.96 lbs
  • Set 4: 6 x 74.96 lbs
  • Set 5: 6 x 74.96 lbs
  • Set 6: 8 x 65.04 lbs

Total: 2892.46 lbs