Legs & shoulders hypertrophy

by cmt

Settings

lbskgs

Summary

January 9th, 2020
2 h
24 sets, 310 reps
36672 lbs

1. Good mornings

Set 1: 12 x 105 lbs
Set 2: 12 x 115 lbs
Set 3: 15 x 125 lbs

Total: 4515 lbs

2. Arnold Presses

Set 1: 12 x 50 lbs
Set 2: 12 x 60 lbs
Set 3: 15 x 60 lbs

Total: 2220 lbs

3. Glute bridges

Set 1: 12 x 225 lbs
Set 2: 12 x 225 lbs
Set 3: 15 x 225 lbs

Total: 8775 lbs

4. Shoulder Shrugs

Set 1: 12 x 230 lbs
Set 2: 12 x 235 lbs
Set 3: 15 x 240 lbs

Total: 9180 lbs

5. Glute kickbacks

Set 1: 12 x 45 lbs
Set 2: 12 x 50 lbs
Set 3: 15 x 50 lbs

Total: 1890 lbs

6. Cable shoulder pulldowns

Set 1: 12 x 25 lbs
Set 2: 12 x 26 lbs
Set 3: 15 x 27 lbs

Total: 1017 lbs

7. Calf raises

Set 1: 12 x 165 lbs
Set 2: 12 x 170 lbs
Set 3: 15 x 175 lbs

Total: 6645 lbs

8. Military press

Set 1: 12 x 65 lbs
Set 2: 12 x 66 lbs
Set 3: 13 x 66 lbs

Total: 2430 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined