Shoulders and calves

nach dpignot2

Einstellungen

lbskgs

Zusammenfassung

August 16th, 2013
2 h
31 sets, 469 reps
35180 lbs

1. Arnold press

Set 1: 15 x 70 lbs
Set 2: 12 x 70 lbs
Set 3: 10 x 70 lbs
Set 4: 8 x 80 lbs

Total: 3230 lbs

2. Dumbbell lateral raise

Set 1: 15 x 25 lbs
Set 2: 15 x 30 lbs
Set 3: 15 x 30 lbs
Set 4: 15 x 30 lbs

Total: 1725 lbs

3. Machine overhead press

Set 1: 14 x 95 lbs
Set 2: 14 x 90 lbs
Set 3: 14 x 85 lbs
Set 4: 30 x 55 lbs

Total: 5430 lbs

4. Bent over lateral raise

Set 1: 15 x 20 lbs
Set 2: 15 x 20 lbs
Set 3: 15 x 20 lbs

Total: 900 lbs

5. Shrug

Set 1: 20 x 140 lbs
Set 2: 15 x 150 lbs
Set 3: 12 x 160 lbs
Set 4: 10 x 160 lbs

Total: 8570 lbs

6. Standing calf raise

Set 1: 20 x 135 lbs
Set 2: 15 x 155 lbs
Set 3: 15 x 175 lbs

Total: 7650 lbs

7. Seated calf raise

Set 1: 20 x 80 lbs
Set 2: 15 x 80 lbs
Set 3: 15 x 85 lbs

Total: 4075 lbs

8. Wrist curl

Set 1: 15 x 50 lbs
Set 2: 15 x 50 lbs
Set 3: 15 x 50 lbs

Total: 2250 lbs

9. Reverse wrist curl

Set 1: 15 x 30 lbs
Set 2: 15 x 30 lbs
Set 3: 15 x 30 lbs

Total: 1350 lbs

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