Summary

  • June 21st, 2013
  • 43 minutes
  • 27 sets, 280 reps
  • 17264 kg

1. Shoulder - dumbbell Side LAT raise

  • Set 1:   11 x 10 kg
  • Set 2:   11 x 10 kg
  • Set 3:   11 x 10 kg
  • Set 4:   5 x 10 kg

Total:   380 kg

2. Shoulder - FM one-arm cable raises

  • Set 1:   11 x 20 kg
  • Set 2:   11 x 20 kg
  • Set 3:   11 x 20 kg
  • Set 4:   7 x 20 kg

Total:   800 kg

3. Shoulder - HS MTS PRESS

  • Set 1:   11 x 40 kg
  • Set 2:   11 x 40 kg
  • Set 3:   9 x 40 kg
  • Set 4:   5 x 40 kg

Total:   1440 kg

4. Shoulder - dumbbell press

  • Set 1:   11 x 30 kg
  • Set 2:   11 x 30 kg
  • Set 3:   11 x 30 kg
  • Set 4:   4 x 30 kg

Total:   1110 kg

5. Shoulder - LF DAP REAR DELT

  • Set 1:   11 x 12.5 kg
  • Set 2:   12 x 12.5 kg
  • Set 3:   14 x 12.5 kg

Total:   444 kg

6. Shoulder - free weight shrug

  • Set 1:   11 x 45 kg
  • Set 2:   11 x 45 kg
  • Set 3:   12 x 70 kg
  • Set 4:   12 x 55 kg

Total:   2490 kg

7. Calf raises - seated

  • Set 1:   11 x 210 kg
  • Set 2:   11 x 230 kg
  • Set 3:   13 x 240 kg
  • Set 4:   11 x 240 kg

Total:   10600 kg