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Legs and shoulders

nach kposto16

Einstellungen

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Zusammenfassung

  • event_availableMarch 20th, 2014
  • schedule1 h
  • equalizer37 sets,  394 reps
  • fitness_center14566.21 lbs

1. Shoulder ext db

  • Set 1: 12 x 12.5 lbs
  • Set 2: 10 x 15 lbs
  • Set 3: 8 x 20 lbs
  • Set 4: 8 x 20 lbs
  • Set 5: 20 x 10 lbs

Total: 820 lbs

2. Leg extension

  • Set 1: 12 x 10 lbs
  • Set 2: 10 x 11 lbs
  • Set 3: 8 x 12 lbs
  • Set 4: 8 x 12 lbs
  • Set 5: 20 x 7 lbs

Total: 562 lbs

3. Ham curl

  • Set 1: 12 x 15.43 lbs
  • Set 2: 10 x 17.64 lbs
  • Set 3: 8 x 17.64 lbs
  • Set 4: 8 x 17.64 lbs
  • Set 5: 20 x 11.02 lbs

Total: 864.21 lbs

4. Up row bb

  • Set 1: 12 x 50 lbs
  • Set 2: 10 x 60 lbs
  • Set 3: 8 x 70 lbs
  • Set 4: 6 x 75 lbs
  • Set 5: 4 x 85 lbs

Total: 2550 lbs

5. Pyramid

  • Set 1: 12 x 90 lbs
  • Set 2: 10 x 110 lbs
  • Set 3: 8 x 120 lbs
  • Set 4: 6 x 130 lbs
  • Set 5: 4 x 150 lbs

Total: 4520 lbs

6. Superset a Arnold's

  • Set 1: 10 x 20 lbs
  • Set 2: 10 x 20 lbs

Total: 400 lbs

7. Superset b incline shoulder

  • Set 1: 10 x 10 lbs
  • Set 2: 10 x 10 lbs

Total: 200 lbs

8. Calves

  • Set 1: 20 x 90 lbs
  • Set 2: 20 x 90 lbs

Total: 3600 lbs

9. Superset c db shrugs

  • Set 1: 10 x 15 lbs
  • Set 2: 10 x 20 lbs
  • Set 3: 10 x 25 lbs

Total: 600 lbs

10. Superset d rotators

  • Set 1: 10 x 15 lbs
  • Set 2: 10 x 15 lbs
  • Set 3: 10 x 15 lbs

Total: 450 lbs