Gethin shoulders, calves, and abs

by dpignot2

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Summary

  • event_availableJanuary 14th, 2014
  • schedule1 h
  • equalizer28 sets,  472 reps
  • fitness_center29085 lbs

1. Seated dumbbell shoulder press

  • Set 1: 12 x 80 lbs
  • Set 2: 9 x 110 lbs
  • Set 3: 10 x 120 lbs
  • Set 4: 6 x 130 lbs
  • Set 5: 7 x 120 lbs

Total: 4770 lbs

2. Dumbbell lateral raise

  • Set 1: 15 x 40 lbs
  • Set 2: 15 x 50 lbs
  • Set 3: 11 x 60 lbs
  • Set 4: 15 x 50 lbs

Total: 2760 lbs

3. Standing barbell upright row

  • Set 1: 7 x 90 lbs
  • Set 2: 9 x 90 lbs
  • Set 3: 9 x 90 lbs

Total: 2250 lbs

4. Rear delt raise

  • Set 1: 15 x 40 lbs
  • Set 2: 12 x 40 lbs
  • Set 3: 15 x 30 lbs
  • Set 4: 15 x 30 lbs
  • Set 5: 15 x 30 lbs
  • Set 6: 15 x 25 lbs
  • Set 7: 15 x 25 lbs

Total: 3180 lbs

5. Weighted crunch

  • Set 1: 25 x 25 lbs
  • Set 2: 25 x 35 lbs
  • Set 3: 25 x 45 lbs

Total: 2625 lbs

6. Seated calf raise

  • Set 1: 20 x 80 lbs
  • Set 2: 20 x 90 lbs
  • Set 3: 20 x 90 lbs

Total: 5200 lbs

7. One leg standing calf raise

  • Set 1: 30 x 90 lbs
  • Set 2: 40 x 70 lbs
  • Set 3: 40 x 70 lbs

Total: 8300 lbs