Gethin shoulders, calves, and abs

by dpignot2

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Summary

  • event_availableAugust 13th, 2015
  • schedule1 h
  • equalizer28 sets,  398 reps
  • fitness_center47410 lbs

1. Dumbbell shoulder press

  • Set 1: 12 x 70 lbs
  • Set 2: 10 x 70 lbs
  • Set 3: 12 x 120 lbs
  • Set 4: 11 x 120 lbs
  • Set 5: 10 x 120 lbs

Total: 5500 lbs

2. Side lateral raise

  • Set 1: 10 x 30 lbs
  • Set 2: 10 x 30 lbs
  • Set 3: 12 x 45 lbs
  • Set 4: 12 x 45 lbs
  • Set 5: 12 x 45 lbs
  • Set 6: 12 x 45 lbs

Total: 2760 lbs

3. Reverse flye

  • Set 1: 10 x 30 lbs
  • Set 2: 7 x 30 lbs
  • Set 3: 12 x 30 lbs
  • Set 4: 12 x 30 lbs
  • Set 5: 12 x 30 lbs
  • Set 6: 12 x 30 lbs

Total: 1950 lbs

4. Hammer shrug

  • Set 1: 10 x 80 lbs
  • Set 2: 20 x 180 lbs
  • Set 3: 20 x 200 lbs
  • Set 4: 20 x 200 lbs
  • Set 5: 20 x 220 lbs

Total: 16800 lbs

5. Seated calf raise

  • Set 1: 20 x 110 lbs
  • Set 2: 20 x 140 lbs
  • Set 3: 20 x 155 lbs

Total: 8100 lbs

6. Ab machine

  • Set 1: 20 x 190 lbs
  • Set 2: 20 x 205 lbs
  • Set 3: 20 x 220 lbs

Total: 12300 lbs