Bmoc shoulders, traps, and calves

by dpignot2

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Summary

  • event_availableJune 21st, 2014
  • schedule1 h
  • equalizer27 sets,  342 reps
  • fitness_center36750 lbs

1. Seated dumbbell shoulder press

  • Set 1: 16 x 60 lbs
  • Set 2: 16 x 110 lbs
  • Set 3: 12 x 120 lbs
  • Set 4: 12 x 120 lbs
  • Set 5: 8 x 90 lbs

Total: 6320 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: 12 x 40 lbs
  • Set 5: 12 x 25 lbs
  • Set 6: 12 x 15 lbs

Total: 3120 lbs

3. Machine reverse flye

  • Set 1: 14 x 95 lbs
  • Set 2: 14 x 100 lbs
  • Set 3: 14 x 105 lbs
  • Set 4: 14 x 110 lbs
  • Set 5: 12 x 115 lbs

Total: 7120 lbs

4. Front raise

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

Total: 2730 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

6. Machine shrug

  • Set 1: 12 x 180 lbs
  • Set 2: 12 x 240 lbs
  • Set 3: 12 x 260 lbs
  • Set 4: 12 x 280 lbs
  • Set 5: 12 x 300 lbs

Total: 15120 lbs