Englishexpand_more

Shoulders, Traps, Calves - Phase 3 - MC1

by ewellinger

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Summary

  • event_availableJune 25th, 2019
  • schedule48 minutes
  • equalizer23 sets,  279 reps
  • fitness_center15670 lbs

1. Dumbbell Shoulder Press

  • Set 1: 12 x 50 lbs
  • Set 2: 15 x 70 lbs
  • Set 3: 14 x 70 lbs
  • Set 4: 12 x 70 lbs
  • Set 5: 12 x 70 lbs
  • Set 6: 4 x 70 lbs

Total: 4590 lbs

2. Side Lateral Raises

  • Set 1: 15 x 30 lbs
  • Set 2: 14 x 30 lbs
  • Set 3: 12 x 30 lbs
  • Set 4: 6 x 30 lbs

Total: 1410 lbs

3. Standing Dumbbell Upright Row

  • Set 1: 15 x 40 lbs
  • Set 2: 14 x 40 lbs
  • Set 3: 13 x 40 lbs
  • Set 4: 8 x 40 lbs

Total: 2000 lbs

4. Seated Bent-Over Rear Delt Raise

  • Set 1: 15 x 40 lbs
  • Set 2: 14 x 40 lbs
  • Set 3: 13 x 40 lbs
  • Set 4: 8 x 40 lbs

Total: 2000 lbs

5. Smith Machine Shrug

  • Set 1: 15 x 90 lbs
  • Set 2: 14 x 90 lbs
  • Set 3: 13 x 90 lbs
  • Set 4: 12 x 90 lbs
  • Set 5: 9 x 90 lbs

Total: 5670 lbs