Bmoc shoulders, traps, and calves

nach dpignot2

Einstellungen

lbskgs

Zusammenfassung

May 12th, 2014
1 h
35 sets, 421 reps
58770 lbs

1. Seated dumbbell shoulder press

Set 1: 12 x 60 lbs
Set 2: 16 x 110 lbs
Set 3: 15 x 120 lbs
Set 4: 12 x 130 lbs
Set 5: 7 x 100 lbs

Total: 6540 lbs

2. Dumbbell lateral raise

Set 1: 12 x 70 lbs
Set 2: 11 x 80 lbs
Set 3: 10 x 80 lbs
Set 4: 10 x 60 lbs
Set 5: 10 x 50 lbs
Set 6: 10 x 30 lbs

Total: 3920 lbs

3. Machine reverse flye

Set 1: 14 x 75 lbs
Set 2: 14 x 80 lbs
Set 3: 14 x 85 lbs
Set 4: 10 x 90 lbs
Set 5: 10 x 90 lbs

Total: 5160 lbs

4. Front raise

Set 1: 14 x 55 lbs
Set 2: 14 x 60 lbs
Set 3: 14 x 65 lbs

Total: 2520 lbs

5. Upright barbell row

Set 1: 14 x 85 lbs
Set 2: 10 x 85 lbs
Set 3: 10 x 80 lbs

Total: 2840 lbs

6. Machine shrug

Set 1: 10 x 180 lbs
Set 2: 12 x 250 lbs
Set 3: 12 x 270 lbs
Set 4: 12 x 290 lbs
Set 5: 12 x 310 lbs

Total: 15240 lbs

7. Standing calf raise

Set 1: 10 x 290 lbs
Set 2: 10 x 310 lbs
Set 3: 10 x 330 lbs
Set 4: 10 x 350 lbs

Total: 12800 lbs

8. Seated calf raise

Set 1: 15 x 155 lbs
Set 2: 15 x 160 lbs
Set 3: 15 x 165 lbs
Set 4: 15 x 170 lbs

Total: 9750 lbs

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