Evolution Wk 3&4 #1 Biceps & Shoulders

by osustanz

Settings

lbskgs

Summary

January 20th, 2015
31 minutes
35 sets, 378 reps
19469.42 lbs

1. Standing Military Press Wk 3&4

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

Total: 1960 lbs

2. Standing Barbell Curl Wk1-4

Set 1: 10 x 220.46 lbs
Set 2: 10 x 220.46 lbs
Set 3: 10 x 242.51 lbs
Set 4: 10 x 242.51 lbs

Total: 9259.42 lbs

3. Cable One-Arm Lateral 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

4. Dumbbell Alt Curl Twist Wk 3&4

Set 1: 10 x 20 lbs
Set 2: 10 x 25 lbs
Set 3: 10 x 30 lbs
Set 4: 10 x 30 lbs

Total: 1050 lbs

5. Dumbbell Front Raise

Set 1: 10 x 20 lbs
Set 2: 10 x 20 lbs
Set 3: 10 x 20 lbs
Set 4: 10 x 20 lbs

Total: 800 lbs

6. Dumbbell Rear Deltoid Raise

Set 1: 10 x 15 lbs
Set 2: 10 x 15 lbs
Set 3: 10 x 15 lbs
Set 4: 10 x 15 lbs

Total: 600 lbs

7. Rope Hammer Curl Wk 3&4

Set 1: 10 x 70 lbs
Set 2: 10 x 55 lbs
Set 3: 10 x 70 lbs
Set 4: 10 x 55 lbs
Set 5: 10 x 80 lbs
Set 6: 10 x 90 lbs
Set 7: 10 x 70 lbs

Total: 4900 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined