Summary

  • October 2nd, 2013
  • 33 minutes
  • 21 sets, 185 reps
  • 10490 kg

1. Shoulder - dumbbell side lateral raise

  • Set 1:   10 x 12.5 kg
  • Set 2:   10 x 12.5 kg
  • Set 3:   10 x 12.5 kg
  • Set 4:   5 x 12.5 kg

Total:   420 kg

2. Shoulder - free weight shrugged

  • Set 1:   10 x 60 kg
  • Set 2:   10 x 60 kg
  • Set 3:   10 x 60 kg

Total:   1800 kg

3. Shoulder - LF Rear Delt

  • Set 1:   10 x 100 kg
  • Set 2:   10 x 100 kg
  • Set 3:   7 x 100 kg

Total:   2700 kg

4. Shoulder - free weight shrug

  • Set 1:   12 x 90 kg
  • Set 2:   12 x 90 kg

Total:   2160 kg

5. Shoulder - HS MTS Shoulder press

  • Set 1:   15 x 50 kg
  • Set 2:   5 x 100 kg
  • Set 3:   5 x 100 kg
  • Set 4:   3 x 100 kg
  • Set 5:   5 x 80 kg

Total:   2450 kg

6. Shoulder - FM one-arm cable raises

  • Set 1:   8 x 30 kg
  • Set 2:   8 x 30 kg
  • Set 3:   8 x 30 kg
  • Set 4:   12 x 20 kg

Total:   960 kg