Bmoc shoulders, traps, and calves

by dpignot2

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Summary

  • event_availableJune 13th, 2014
  • schedule40 minutes
  • equalizer22 sets,  271 reps
  • fitness_center20090 lbs

1. Seated dumbbell shoulder press

  • Set 1: 16 x 60 lbs
  • Set 2: 16 x 100 lbs
  • Set 3: 13 x 110 lbs
  • Set 4: 12 x 110 lbs
  • Set 5: 8 x 80 lbs

Total: 5950 lbs

2. Dumbbell lateral raise

  • Set 1: 12 x 60 lbs
  • Set 2: 12 x 60 lbs
  • Set 3: 12 x 60 lbs
  • Set 4: 10 x 40 lbs
  • Set 5: 10 x 24 lbs
  • Set 6: 12 x 15 lbs

Total: 2980 lbs

3. Machine reverse flye

  • Set 1: 14 x 90 lbs
  • Set 2: 14 x 95 lbs
  • Set 3: 14 x 100 lbs
  • Set 4: 12 x 105 lbs
  • Set 5: 10 x 110 lbs

Total: 6350 lbs

4. Front raise

  • Set 1: 14 x 65 lbs
  • Set 2: 14 x 65 lbs
  • Set 3: 10 x 65 lbs

Total: 2470 lbs

5. Upright barbell row

  • Set 1: 14 x 65 lbs
  • Set 2: 12 x 65 lbs
  • Set 3: 10 x 65 lbs

Total: 2340 lbs