Shoulders, traps, and calves

by dpignot2

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Summary

  • event_availableOctober 31st, 2013
  • schedule1 h
  • equalizer32 sets,  247 reps
  • fitness_center42860 lbs

1. Seated dumbbell shoulder press

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

Total: 3020 lbs

2. Side shoulder raise

  • Set 1: 5 x 70 lbs
  • Set 2: 5 x 70 lbs
  • Set 3: 5 x 70 lbs
  • Set 4: 8 x 50 lbs

Total: 1450 lbs

3. Cable front raise

  • Set 1: 10 x 40 lbs
  • Set 2: 10 x 45 lbs
  • Set 3: 8 x 50 lbs
  • Set 4: 16 x 35 lbs

Total: 1810 lbs

4. High cable rear delt fly

  • Set 1: 5 x 72 lbs
  • Set 2: 5 x 66 lbs
  • Set 3: 5 x 66 lbs
  • Set 4: 10 x 46 lbs

Total: 1480 lbs

5. Cable shrug

  • Set 1: 5 x 200 lbs
  • Set 2: 5 x 200 lbs
  • Set 3: 5 x 200 lbs
  • Set 4: 5 x 200 lbs
  • Set 5: 10 x 160 lbs

Total: 5600 lbs

6. Seated calf raise

  • Set 1: 9 x 145 lbs
  • Set 2: 9 x 150 lbs
  • Set 3: 9 x 155 lbs
  • Set 4: 9 x 160 lbs
  • Set 5: 10 x 115 lbs

Total: 6640 lbs

7. Plate loaded calf raise

  • Set 1: 9 x 380 lbs
  • Set 2: 9 x 430 lbs
  • Set 3: 9 x 450 lbs
  • Set 4: 9 x 480 lbs
  • Set 5: 20 x 360 lbs

Total: 22860 lbs