Shoulders and calves

nach dpignot2

Einstellungen

lbskgs

Zusammenfassung

August 9th, 2013
1 h
31 sets, 487 reps
35885 lbs

1. Arnold press

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

Total: 3290 lbs

2. Dumbbell 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

3. Machine overhead press

Set 1: 15 x 90 lbs
Set 2: 15 x 95 lbs
Set 3: 14 x 95 lbs
Set 4: 45 x 50 lbs

Total: 6355 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 165 lbs

Total: 7500 lbs

7. Seated calf raise

Set 1: 20 x 90 lbs
Set 2: 15 x 80 lbs
Set 3: 15 x 80 lbs

Total: 4200 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: 14 x 30 lbs

Total: 1320 lbs

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