Englishexpand_more

Shoulders, Traps, Calves - MC1 - Phase 2

by ewellinger

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Summary

  • event_availableApril 15th, 2019
  • schedule58 minutes
  • equalizer28 sets,  445 reps
  • fitness_center40295 lbs

1. Dumbbell Shoulder Press

  • Set 1: 12 x 60 lbs
  • Set 2: 15 x 80 lbs
  • Set 3: 15 x 60 lbs
  • Set 4: 13 x 60 lbs
  • Set 5: 13 x 60 lbs
  • Set 6: 4 x 60 lbs

Total: 4620 lbs

2. Standing Low-Pulley Deltoid Raise

  • Set 1: 15 x 40 lbs
  • Set 2: 14 x 40 lbs
  • Set 3: 13 x 40 lbs
  • Set 4: 5 x 40 lbs

Total: 1880 lbs

3. Dumbbell Rear Delt Fly

  • Set 1: 15 x 40 lbs
  • Set 2: 15 x 40 lbs
  • Set 3: 13 x 40 lbs
  • Set 4: 5 x 40 lbs

Total: 1920 lbs

4. Dumbbell Shrug

  • Set 1: 15 x 100 lbs
  • Set 2: 15 x 100 lbs
  • Set 3: 15 x 100 lbs
  • Set 4: 13 x 100 lbs
  • Set 5: 5 x 100 lbs

Total: 6300 lbs

5. Seated Calf Raise

  • Set 1: 30 x 55 lbs
  • Set 2: 30 x 55 lbs
  • Set 3: 25 x 55 lbs
  • Set 4: 20 x 55 lbs

Total: 5775 lbs

6. Calf Press On The Leg Press Machine

  • Set 1: 30 x 180 lbs
  • Set 2: 25 x 180 lbs
  • Set 3: 25 x 180 lbs
  • Set 4: 20 x 180 lbs
  • Set 5: 10 x 180 lbs

Total: 19800 lbs