Shoulders and calves

nach dpignot2

Einstellungen

lbskgs

Zusammenfassung

August 23rd, 2013
1 h
31 sets, 472 reps
35290 lbs

1. Arnold press

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

Total: 3600 lbs

2. Dumbbell lateral raise

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

Total: 1800 lbs

3. Machine overhead press

Set 1: 15 x 95 lbs
Set 2: 15 x 95 lbs
Set 3: 15 x 85 lbs
Set 4: 30 x 60 lbs

Total: 5925 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 80 lbs
Set 2: 15 x 100 lbs
Set 3: 12 x 120 lbs
Set 4: 10 x 140 lbs

Total: 5940 lbs

6. Standing calf raise

Set 1: 20 x 155 lbs
Set 2: 15 x 185 lbs
Set 3: 15 x 205 lbs

Total: 8950 lbs

7. Seated calf raise

Set 1: 20 x 90 lbs
Set 2: 15 x 90 lbs
Set 3: 15 x 95 lbs

Total: 4575 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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