Bmoc shoulders, traps, and calves

by dpignot2

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Summary

  • event_availableMay 31st, 2014
  • schedule59 minutes
  • equalizer31 sets,  382 reps
  • fitness_center39975 lbs

1. Seated dumbbell shoulder press

  • Set 1: 15 x 60 lbs
  • Set 2: 16 x 90 lbs
  • Set 3: 16 x 100 lbs
  • Set 4: 12 x 110 lbs
  • Set 5: 8 x 80 lbs

Total: 5900 lbs

2. Dumbbell lateral raise

  • Set 1: 12 x 50 lbs
  • Set 2: 12 x 50 lbs
  • Set 3: 12 x 50 lbs
  • Set 4: 10 x 30 lbs
  • Set 5: 10 x 15 lbs
  • Set 6: 10 x 10 lbs

Total: 2350 lbs

3. Machine reverse flye

  • Set 1: 14 x 85 lbs
  • Set 2: 14 x 90 lbs
  • Set 3: 14 x 95 lbs
  • Set 4: 11 x 100 lbs
  • Set 5: 8 x 105 lbs

Total: 5720 lbs

4. Front raise

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

Total: 2310 lbs

5. Upright barbell row

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

Total: 2380 lbs

6. Machine shrug

  • Set 1: 12 x 180 lbs
  • Set 2: 12 x 230 lbs
  • Set 3: 12 x 250 lbs
  • Set 4: 12 x 270 lbs
  • Set 5: 12 x 290 lbs

Total: 14640 lbs

7. Seated calf raise

  • Set 1: 15 x 105 lbs
  • Set 2: 15 x 110 lbs
  • Set 3: 15 x 115 lbs
  • Set 4: 15 x 115 lbs

Total: 6675 lbs