Bmoc shoulders, traps, and calves

nach dpignot2

Einstellungen

lbskgs

Zusammenfassung

May 3rd, 2014
1 h
27 sets, 318 reps
32910 lbs

1. Seated dumbbell shoulder press

Set 1: 12 x 60 lbs
Set 2: 14 x 100 lbs
Set 3: 14 x 110 lbs
Set 4: 12 x 120 lbs
Set 5: 8 x 90 lbs

Total: 5820 lbs

2. Dumbbell lateral raise

Set 1: 12 x 60 lbs
Set 2: 12 x 70 lbs
Set 3: 12 x 70 lbs
Set 4: 10 x 50 lbs
Set 5: 10 x 25 lbs
Set 6: 10 x 20 lbs

Total: 3350 lbs

3. Machine reverse flye

Set 1: 14 x 70 lbs
Set 2: 14 x 75 lbs
Set 3: 10 x 80 lbs
Set 4: 10 x 80 lbs
Set 5: 10 x 80 lbs

Total: 4430 lbs

4. Front raise

Set 1: 14 x 50 lbs
Set 2: 14 x 55 lbs
Set 3: 14 x 60 lbs

Total: 2310 lbs

5. Upright barbell row

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

Total: 2720 lbs

6. Machine shrug

Set 1: 10 x 180 lbs
Set 2: 12 x 230 lbs
Set 3: 12 x 250 lbs
Set 4: 12 x 280 lbs
Set 5: 12 x 280 lbs

Total: 14280 lbs

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