Gethin shoulders, calves, and abs

by dpignot2

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Summary

  • event_availableMarch 18th, 2014
  • schedule1 h
  • equalizer32 sets,  435 reps
  • fitness_center51885 lbs

1. Seated dumbbell shoulder press

  • Set 1: 10 x 90 lbs
  • Set 2: 10 x 100 lbs
  • Set 3: 12 x 120 lbs
  • Set 4: 10 x 120 lbs
  • Set 5: 10 x 110 lbs

Total: 5640 lbs

2. Dumbbell lateral raise

  • Set 1: 10 x 50 lbs
  • Set 2: 10 x 30 lbs
  • Set 3: 12 x 60 lbs
  • Set 4: 12 x 60 lbs
  • Set 5: 12 x 60 lbs
  • Set 6: 12 x 60 lbs

Total: 3680 lbs

3. Rear delt raise

  • Set 1: 10 x 50 lbs
  • Set 2: 10 x 30 lbs
  • Set 3: 12 x 50 lbs
  • Set 4: 12 x 40 lbs
  • Set 5: 12 x 40 lbs
  • Set 6: 12 x 30 lbs

Total: 2720 lbs

4. Dumbbell shrugs

  • Set 1: 10 x 130 lbs
  • Set 2: 20 x 150 lbs
  • Set 3: 20 x 160 lbs
  • Set 4: 20 x 160 lbs
  • Set 5: 20 x 160 lbs

Total: 13900 lbs

5. Seated calf raise

  • Set 1: 10 x 115 lbs
  • Set 2: 20 x 140 lbs
  • Set 3: 20 x 125 lbs
  • Set 4: 20 x 125 lbs

Total: 8950 lbs

6. Weighted sit-ups

  • Set 1: 17 x 20 lbs
  • Set 2: 17 x 25 lbs
  • Set 3: 17 x 30 lbs

Total: 1275 lbs

7. Calf press

  • Set 1: 12 x 360 lbs
  • Set 2: 12 x 450 lbs
  • Set 3: 12 x 500 lbs

Total: 15720 lbs