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Summary

  • October 16th, 2012
  • 2 h
  • 19 sets, 184 reps

1. Shoulder overhead dumb bell

  • Set 1:   8 x 
  • Set 2:   8 x 
  • Set 3:   8 x 
  • Set 4:   7 x 

    Total: 

    2. Shoulder press machine

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

      Total: 

      3. Rear lateral raies machine

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

        Total: 

        4. One arm cable raise free motion

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

          Total: 

          5. Free weight shrug

          • Set 1:   12 x 
          • Set 2:   12 x 
          • Set 3:   12 x 

            Total: 

            6. Calf raises - machine standing

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

              Total: