H 12 W 1 Day 5 Shoulders Abs Calves

by oscar-o-d

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Summary

  • event_availableApril 22nd, 2017
  • schedule1 h
  • equalizer39 sets,  800 reps
  • fitness_center22985.4 lbs

1. Shoulder warm up

  • Set 1: 20 x 22.05 lbs
  • Set 2: 45 x 6.61 lbs
  • Set 3: 20 x 22.05 lbs
  • Set 4: 45 x 6.61 lbs
  • Set 5: 20 x 22.05 lbs
  • Set 6: 45 x 6.61 lbs

Total: 2215.65 lbs

2. BB Shoulder Press (Smith)

  • Set 1: 15 x 33.07 lbs
  • Set 2: 15 x 55.12 lbs
  • Set 3: 15 x 66.14 lbs
  • Set 4: 12 x 77.16 lbs

Total: 3240.8 lbs

3. DB lateral raise

  • Set 1: 15 x 11.02 lbs
  • Set 2: 12 x 33.07 lbs
  • Set 3: 40 x 5.51 lbs
  • Set 4: 12 x 33.07 lbs
  • Set 5: 40 x 5.51 lbs
  • Set 6: 13 x 26.46 lbs
  • Set 7: 40 x 5.51 lbs

Total: 1964.32 lbs

4. Upright Barbell Rows 21s

  • Set 1: 21 x 33.07 lbs
  • Set 2: 21 x 38.58 lbs
  • Set 3: 21 x 38.58 lbs

Total: 2314.85 lbs

5. Lying Rear Lateral Raise

  • Set 1: 12 x 8.82 lbs
  • Set 2: 12 x 8.82 lbs
  • Set 3: 12 x 8.82 lbs
  • Set 4: 13 x 8.82 lbs
  • Set 5: 12 x 8.82 lbs
  • Set 6: 12 x 8.82 lbs
  • Set 7: 12 x 8.82 lbs

Total: 749.57 lbs

6. Abdominal crunch machine

  • Set 1: 20 x 44.09 lbs
  • Set 2: 20 x 70.55 lbs
  • Set 3: 20 x 70.55 lbs

Total: 3703.77 lbs

7. Swiss ball sit up

  • Set 1: 20 x 44.09 lbs
  • Set 2: 20 x 44.09 lbs
  • Set 3: 20 x 44.09 lbs

Total: 2645.55 lbs

8. Seated Calf Raise

  • Set 1: 20 x 88.18 lbs
  • Set 2: 20 x 88.18 lbs
  • Set 3: 20 x 88.18 lbs

Total: 5291.09 lbs

9. Standing Calf Raise 1 foot

  • Set 1: 15 x 33.07 lbs
  • Set 2: 18 x 11.02 lbs
  • Set 3: 15 x 11.02 lbs

Total: 859.8 lbs