Summary

  • July 5th, 2012
  • 1 h
  • 22 sets, 223 reps
  • 18915 kg

1. Dumbbell Shoulder Press

  • Set 1:   8 x 50 kg
  • Set 2:   8 x 60 kg
  • Set 3:   8 x 75 kg
  • Set 4:   8 x 90 kg

Total:   2200 kg

2. Side Lateral Raise

  • Set 1:   8 x 40 kg
  • Set 2:   8 x 50 kg
  • Set 3:   10 x 65 kg

Total:   1370 kg

3. DAP-One-Arm Front Cable Raise

  • Set 1:   11 x 7.5 kg
  • Set 2:   8 x 12.5 kg
  • Set 3:   8 x 12.5 kg

Total:   269 kg

4. FM-High cable rear delt flys

  • Set 1:   8 x 8 kg
  • Set 2:   8 x 9 kg
  • Set 3:   8 x 10 kg

Total:   216 kg

5. Dumbbell Shrug

  • Set 1:   8 x 50 kg
  • Set 2:   8 x 60 kg
  • Set 3:   8 x 60 kg

Total:   1360 kg

6. Seated Calf Raise

  • Set 1:   15 x 210 kg
  • Set 2:   15 x 210 kg
  • Set 3:   15 x 210 kg

Total:   9450 kg

7. Standing Calf Raises

  • Set 1:   15 x 90 kg
  • Set 2:   15 x 90 kg
  • Set 3:   15 x 90 kg

Total:   4050 kg