Day 12 - James Grage Rewired Phase 1 Shoulders/Calves/Abs

by rcorsaro

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Summary

  • event_availableJune 10th, 2017
  • schedule15 h
  • equalizer20 sets,  249 reps
  • fitness_center9440 lbs

1. Dumbbell Shoulder Press

  • Set 1: 15 x 15 lbs
  • Set 2: 12 x 20 lbs
  • Set 3: 10 x 25 lbs

Total: 715 lbs

2. Side Lateral Raise

  • Set 1: 15 x 5 lbs
  • Set 2: 12 x 10 lbs
  • Set 3: 10 x 15 lbs

Total: 345 lbs

3. Seated Bent-Over Rear-Delt Raise

  • Set 1: 15 x 5 lbs
  • Set 2: 12 x 10 lbs
  • Set 3: 10 x 15 lbs

Total: 345 lbs

4. Arnold Press

  • Set 1: 15 x 10 lbs
  • Set 2: 12 x 15 lbs
  • Set 3: 10 x 20 lbs

Total: 530 lbs

5. Face Pull

  • Set 1: 15 x 30 lbs
  • Set 2: 12 x 40 lbs
  • Set 3: 10 x 30 lbs

Total: 1230 lbs

6. Smith Machine Seated Calf Raise

  • Set 1: 15 x 90 lbs
  • Set 2: 12 x 100 lbs
  • Set 3: 10 x 110 lbs

Total: 3650 lbs

7. Calf Press on the Leg Press Machine

  • Set 1: 15 x 95 lbs
  • Set 2: 12 x 100 lbs

Total: 2625 lbs