Shoulders, traps, and calves

by dpignot2

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Summary

  • event_availableNovember 21st, 2013
  • schedule2 h
  • equalizer32 sets,  352 reps
  • fitness_center55882 lbs

1. Seated dumbbell shoulder press

  • Set 1: 8 x 140 lbs
  • Set 2: 8 x 140 lbs
  • Set 3: 7 x 140 lbs
  • Set 4: 6 x 140 lbs
  • Set 5: 4 x 100 lbs

Total: 4460 lbs

2. Smith machine upright row

  • Set 1: 8 x 105 lbs
  • Set 2: 8 x 105 lbs
  • Set 3: 8 x 115 lbs
  • Set 4: 10 x 75 lbs

Total: 3350 lbs

3. One arm cable lateral raise

  • Set 1: 16 x 20 lbs
  • Set 2: 16 x 20 lbs
  • Set 3: 14 x 20 lbs
  • Set 4: 14 x 13 lbs

Total: 1102 lbs

4. Bent over seated rear lateral raise

  • Set 1: 8 x 50 lbs
  • Set 2: 8 x 50 lbs
  • Set 3: 8 x 50 lbs
  • Set 4: 12 x 30 lbs

Total: 1560 lbs

5. Barbell shrug

  • Set 1: 8 x 215 lbs
  • Set 2: 8 x 215 lbs
  • Set 3: 8 x 215 lbs
  • Set 4: 8 x 215 lbs
  • Set 5: 14 x 155 lbs

Total: 9050 lbs

6. Seated calf raise

  • Set 1: 14 x 125 lbs
  • Set 2: 14 x 135 lbs
  • Set 3: 14 x 135 lbs
  • Set 4: 14 x 135 lbs
  • Set 5: 15 x 100 lbs

Total: 8920 lbs

7. Plate loaded calf raise

  • Set 1: 14 x 385 lbs
  • Set 2: 14 x 395 lbs
  • Set 3: 14 x 405 lbs
  • Set 4: 14 x 415 lbs
  • Set 5: 16 x 315 lbs

Total: 27440 lbs