Shoulders, traps, and calves

by dpignot2

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Summary

  • event_availableNovember 15th, 2013
  • schedule1 h
  • equalizer32 sets,  424 reps
  • fitness_center67168 lbs

1. Seated dumbbell shoulder press

  • Set 1: 11 x 130 lbs
  • Set 2: 10 x 130 lbs
  • Set 3: 9 x 130 lbs
  • Set 4: 10 x 120 lbs
  • Set 5: 2 x 120 lbs

Total: 5340 lbs

2. Smith machine upright row

  • Set 1: 11 x 85 lbs
  • Set 2: 11 x 95 lbs
  • Set 3: 11 x 95 lbs
  • Set 4: 4 x 95 lbs

Total: 3405 lbs

3. One arm cable lateral raise

  • Set 1: 22 x 17 lbs
  • Set 2: 22 x 17 lbs
  • Set 3: 22 x 17 lbs
  • Set 4: 8 x 17 lbs

Total: 1258 lbs

4. Bent over seated rear lateral raise

  • Set 1: 11 x 40 lbs
  • Set 2: 11 x 40 lbs
  • Set 3: 11 x 40 lbs
  • Set 4: 7 x 40 lbs

Total: 1600 lbs

5. Barbell shrug

  • Set 1: 11 x 205 lbs
  • Set 2: 11 x 205 lbs
  • Set 3: 10 x 205 lbs
  • Set 4: 11 x 205 lbs
  • Set 5: 5 x 205 lbs

Total: 9840 lbs

6. Seated calf raise

  • Set 1: 20 x 115 lbs
  • Set 2: 20 x 125 lbs
  • Set 3: 20 x 125 lbs
  • Set 4: 20 x 125 lbs
  • Set 5: 10 x 125 lbs

Total: 11050 lbs

7. Plate loaded calf raise

  • Set 1: 20 x 370 lbs
  • Set 2: 20 x 370 lbs
  • Set 3: 20 x 375 lbs
  • Set 4: 20 x 375 lbs
  • Set 5: 13 x 375 lbs

Total: 34675 lbs