Bmoc shoulders, traps, and calves

by dpignot2

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Summary

  • event_availableApril 26th, 2014
  • schedule1 h
  • equalizer42 sets,  478 reps
  • fitness_center32694.94 lbs

1. Seated dumbbell shoulder press

  • Set 1: 12 x 27.22 lbs
  • Set 2: 14 x 40.82 lbs
  • Set 3: 14 x 45.36 lbs
  • Set 4: 14 x 49.9 lbs
  • Set 5: 10 x 31.75 lbs

Total: 2549.19 lbs

2. Dumbbell lateral raise

  • Set 1: 12 x 27.22 lbs
  • Set 2: 10 x 31.75 lbs
  • Set 3: 10 x 31.75 lbs
  • Set 4: 8 x 22.68 lbs
  • Set 5: 10 x 11.34 lbs
  • Set 6: 10 x 6.8 lbs

Total: 1324.49 lbs

3. Machine reverse flye

  • Set 1: 14 x 27.22 lbs
  • Set 2: 14 x 31.75 lbs
  • Set 3: 10 x 31.75 lbs
  • Set 4: 10 x 31.75 lbs
  • Set 5: 10 x 29.48 lbs

Total: 1755.4 lbs

4. Front raise

  • Set 1: 14 x 18.14 lbs
  • Set 2: 14 x 20.41 lbs
  • Set 3: 14 x 22.68 lbs

Total: 857.29 lbs

5. Upright barbell row

  • Set 1: 12 x 36.29 lbs
  • Set 2: 10 x 36.29 lbs
  • Set 3: 10 x 36.29 lbs

Total: 1161.2 lbs

6. Barbell shrug

  • Set 1: 10 x 83.91 lbs
  • Set 2: 10 x 106.59 lbs
  • Set 3: 12 x 106.59 lbs
  • Set 4: 10 x 111.13 lbs

Total: 4295.52 lbs

7. Standing calf raise

  • Set 1: 10 x 113.4 lbs
  • Set 2: 10 x 122.47 lbs
  • Set 3: 10 x 131.54 lbs
  • Set 4: 10 x 140.61 lbs

Total: 5080.23 lbs

8. Donkey calf raise

  • Set 1: 10 x 163.29 lbs
  • Set 2: 10 x 122.47 lbs
  • Set 3: 10 x 163.29 lbs
  • Set 4: 10 x 122.47 lbs
  • Set 5: 10 x 172.37 lbs
  • Set 6: 10 x 131.54 lbs
  • Set 7: 10 x 172.37 lbs
  • Set 8: 10 x 131.54 lbs

Total: 11793.4 lbs

9. Seated calf raise

  • Set 1: 15 x 61.23 lbs
  • Set 2: 15 x 65.77 lbs
  • Set 3: 15 x 65.77 lbs
  • Set 4: 15 x 65.77 lbs

Total: 3878.21 lbs