Bmoc shoulders, traps, and calves

by dpignot2

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Summary

  • event_availableMay 20th, 2014
  • schedule1 h
  • equalizer35 sets,  419 reps
  • fitness_center61325 lbs

1. Seated dumbbell shoulder press

  • Set 1: 15 x 60 lbs
  • Set 2: 16 x 120 lbs
  • Set 3: 12 x 130 lbs
  • Set 4: 9 x 130 lbs
  • Set 5: 7 x 100 lbs

Total: 6250 lbs

2. Dumbbell lateral raise

  • Set 1: 12 x 80 lbs
  • Set 2: 12 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: 4120 lbs

3. Machine reverse flye

  • Set 1: 14 x 80 lbs
  • Set 2: 14 x 85 lbs
  • Set 3: 14 x 90 lbs
  • Set 4: 12 x 95 lbs
  • Set 5: 10 x 100 lbs

Total: 5710 lbs

4. Front raise

  • Set 1: 14 x 60 lbs
  • Set 2: 14 x 65 lbs
  • Set 3: 10 x 70 lbs

Total: 2450 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: 12 x 180 lbs
  • Set 2: 12 x 260 lbs
  • Set 3: 12 x 280 lbs
  • Set 4: 12 x 300 lbs
  • Set 5: 12 x 320 lbs

Total: 16080 lbs

7. Standing calf raise

  • Set 1: 10 x 320 lbs
  • Set 2: 10 x 340 lbs
  • Set 3: 10 x 340 lbs
  • Set 4: 10 x 360 lbs

Total: 13600 lbs

8. Seated calf raise

  • Set 1: 15 x 165 lbs
  • Set 2: 15 x 170 lbs
  • Set 3: 15 x 175 lbs
  • Set 4: 15 x 175 lbs

Total: 10275 lbs