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Englishexpand_more

Shoulders & Calves

by jokii

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Summary

  • event_availableJuly 13th, 2018
  • schedule1 h
  • equalizer28 sets,  383 reps
  • fitness_center35957.39 lbs

1. Military Press on Smith Machine (fewer sets)

  • Set 1: 10 x 110.23 lbs
  • Set 2: 10 x 132.28 lbs
  • Set 3: 10 x 154.32 lbs
  • Set 4: 10 x 154.32 lbs

Total: 5511.56 lbs

2. Side lateral raises

  • Set 1: 12 x 55.12 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 12 x 55.12 lbs
  • Set 4: 12 x 55.12 lbs
  • Set 5: 12 x 55.12 lbs

Total: 3439.21 lbs

3. Front Dumbbell Raise

  • Set 1: 12 x 66.14 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 12 x 55.12 lbs
  • Set 4: 12 x 55.12 lbs

Total: 2910.1 lbs

4. Side Cable Raises

  • Set 1: 10 x 39.68 lbs
  • Set 2: 10 x 61.73 lbs
  • Set 3: 10 x 61.73 lbs

Total: 1631.42 lbs

5. Upright Barbell Rows (high sets)

  • Set 1: 15 x 66.14 lbs
  • Set 2: 15 x 66.14 lbs
  • Set 3: 15 x 66.14 lbs
  • Set 4: 15 x 66.14 lbs
  • Set 5: 15 x 66.14 lbs
  • Set 6: 15 x 66.14 lbs
  • Set 7: 15 x 66.14 lbs

Total: 6944.56 lbs

6. Standing calf raises (high reps)

  • Set 1: 20 x 155.21 lbs
  • Set 2: 20 x 155.21 lbs
  • Set 3: 20 x 155.21 lbs
  • Set 4: 20 x 155.21 lbs
  • Set 5: 20 x 155.21 lbs

Total: 15520.54 lbs