Shoulder and calves month 2

nach dpignot2

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Zusammenfassung

  • event_availableSeptember 13th, 2013
  • schedule1 h
  • equalizer33 sets,  506 reps
  • fitness_center44485 lbs

1. Seated dumbbell shoulder press

  • Set 1: 20 x 90 lbs
  • Set 2: 10 x 90 lbs
  • Set 3: 12 x 80 lbs
  • Set 4: 10 x 80 lbs
  • Set 5: 40 x 40 lbs

Total: 6060 lbs

2. Cable lateral raise

  • Set 1: 20 x 20 lbs
  • Set 2: 20 x 15 lbs
  • Set 3: 20 x 10 lbs
  • Set 4: 20 x 10 lbs

Total: 1100 lbs

3. Bent over lateral raise

  • Set 1: 15 x 25 lbs
  • Set 2: 15 x 25 lbs
  • Set 3: 15 x 25 lbs
  • Set 4: 15 x 25 lbs

Total: 1500 lbs

4. Machine overhead press

  • Set 1: 10 x 95 lbs
  • Set 2: 10 x 95 lbs
  • Set 3: 10 x 95 lbs
  • Set 4: 9 x 90 lbs
  • Set 5: 9 x 80 lbs
  • Set 6: 9 x 70 lbs
  • Set 7: 10 x 60 lbs
  • Set 8: 10 x 60 lbs
  • Set 9: 10 x 55 lbs
  • Set 10: 10 x 55 lbs

Total: 7310 lbs

5. Shrug

  • Set 1: 20 x 185 lbs
  • Set 2: 15 x 195 lbs
  • Set 3: 12 x 195 lbs
  • Set 4: 10 x 215 lbs

Total: 11115 lbs

6. Standing calf raise

  • Set 1: 20 x 195 lbs
  • Set 2: 20 x 205 lbs
  • Set 3: 20 x 205 lbs

Total: 12100 lbs

7. Seated calf raise

  • Set 1: 20 x 90 lbs
  • Set 2: 20 x 90 lbs
  • Set 3: 20 x 85 lbs

Total: 5300 lbs