Summary

  • August 31st, 2012
  • 42 minutes
  • 19 sets, 186 reps
  • 11625 kg

1. Shoulder overhead cable

  • Set 1:   8 x 30 kg
  • Set 2:   8 x 30 kg
  • Set 3:   8 x 30 kg

Total:   720 kg

2. Shoulder press machine

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

Total:   1200 kg

3. Rear lateral raies machine

  • Set 1:   8 x 75 kg
  • Set 2:   8 x 75 kg
  • Set 3:   8 x 75 kg

Total:   1800 kg

4. One arm cable raise free motion

  • Set 1:   8 x 20 kg
  • Set 2:   8 x 20 kg
  • Set 3:   8 x 20 kg

Total:   480 kg

5. Free weight shrug

  • Set 1:   12 x 45 kg
  • Set 2:   12 x 45 kg
  • Set 3:   12 x 45 kg
  • Set 4:   9 x 45 kg

Total:   2025 kg

6. Calf raises - machine standing

  • Set 1:   15 x 120 kg
  • Set 2:   15 x 120 kg
  • Set 3:   15 x 120 kg

Total:   5400 kg