Summary

  • October 16th, 2012
  • 2 h
  • 19 sets, 184 reps
  • 12525 kg

1. Shoulder overhead dumb bell

  • Set 1:   8 x 35 kg
  • Set 2:   8 x 40 kg
  • Set 3:   8 x 40 kg
  • Set 4:   7 x 40 kg

Total:   1200 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 70 kg
  • Set 3:   12 x 70 kg

Total:   2220 kg

6. Calf raises - machine standing

  • Set 1:   15 x 120 kg
  • Set 2:   15 x 120 kg
  • Set 3:   15 x 135 kg

Total:   5625 kg