Gethin shoulders, calves, and abs

nach dpignot2

Einstellungen

lbskgs

Zusammenfassung

February 26th, 2014
1 h
32 sets, 511 reps
32920 lbs

1. Seated dumbbell shoulder press

Set 1: 10 x 70 lbs
Set 2: 10 x 90 lbs
Set 3: 10 x 120 lbs
Set 4: 8 x 120 lbs
Set 5: 8 x 90 lbs

Total: 4480 lbs

2. Seated dumbbell lateral raise

Set 1: 10 x 50 lbs
Set 2: 10 x 50 lbs
Set 3: 12 x 70 lbs
Set 4: 12 x 70 lbs
Set 5: 12 x 70 lbs
Set 6: 7 x 50 lbs

Total: 3870 lbs

3. Seated Dumbbell front raise

Set 1: 20 x 25 lbs
Set 2: 24 x 25 lbs
Set 3: 24 x 25 lbs
Set 4: 24 x 25 lbs
Set 5: 16 x 12.5 lbs

Total: 2500 lbs

4. Cable lateral raise

Set 1: 20 x 20 lbs
Set 2: 24 x 10 lbs
Set 3: 20 x 20 lbs
Set 4: 24 x 10 lbs
Set 5: 20 x 20 lbs
Set 6: 24 x 10 lbs

Total: 1920 lbs

5. Upright barbell row

Set 1: 15 x 50 lbs
Set 2: 15 x 50 lbs
Set 3: 15 x 50 lbs
Set 4: 15 x 50 lbs
Set 5: 12 x 50 lbs
Set 6: 15 x 45 lbs
Set 7: 15 x 45 lbs

Total: 4950 lbs

6. Calf press

Set 1: 20 x 230 lbs
Set 2: 20 x 250 lbs
Set 3: 20 x 280 lbs

Total: 15200 lbs

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