Sign In
Englishexpand_more

Evolution Wk 1&2 #1 Biceps & Shoulders

by osustanz

Settings

List View

Summary

  • event_availableApril 1st, 2015
  • schedule27 minutes
  • equalizer30 sets,  380 reps
  • fitness_center19196.73 lbs

1. Seated Dumbbell Overhead Press #1 Wk 1&2

  • Set 1: 20 x 30 lbs
  • Set 2: 15 x 30 lbs
  • Set 3: 12 x 30 lbs
  • Set 4: 10 x 35 lbs
  • Set 5: 5 x 40 lbs
  • Set 6: 8 x 40 lbs
  • Set 7: 16 x 40 lbs

Total: 2920 lbs

2. Seated Dumbbell Two-Arm Curl Wk 1&2

  • Set 1: 20 x 20 lbs
  • Set 2: 15 x 25 lbs
  • Set 3: 12 x 25 lbs
  • Set 4: 10 x 25 lbs
  • Set 5: 5 x 30 lbs
  • Set 6: 8 x 30 lbs
  • Set 7: 16 x 30 lbs

Total: 2195 lbs

3. Front Plate Raise

  • Set 1: 15 x 25 lbs
  • Set 2: 15 x 25 lbs
  • Set 3: 15 x 25 lbs
  • Set 4: 15 x 25 lbs

Total: 1500 lbs

4. Standing Barbell Curl Wk1-4

  • Set 1: 10 x 242.51 lbs
  • Set 2: 10 x 242.51 lbs
  • Set 3: 10 x 264.55 lbs
  • Set 4: 10 x 286.6 lbs

Total: 10361.73 lbs

5. Lateral Dumbbell Shoulder Raise

  • Set 1: 15 x 15 lbs
  • Set 2: 15 x 15 lbs
  • Set 3: 15 x 15 lbs
  • Set 4: 15 x 15 lbs

Total: 900 lbs

6. Dumbbell Hammer Curl

  • Set 1: 12 x 25 lbs
  • Set 2: 12 x 25 lbs
  • Set 3: 12 x 30 lbs
  • Set 4: 12 x 30 lbs

Total: 1320 lbs