Shoulders, arms and calves

by rjxmarine

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Summary

  • event_availableSeptember 1st, 2014
  • schedule1 h
  • equalizer31 sets, 316 reps
  • fitness_center

1. Barbell seated military press

  • Set 1: 10 x 
  • Set 2: 8 x 
  • Set 3: 8 x 
  • Set 4: 8 x 

Total: 

2. Seated lateral raises

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

Total: 

3. Upright rows

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

Total: 

4. Barbell curls

  • Set 1: 10 x 
  • Set 2: 12 x 
  • Set 3: 8 x 
  • Set 4: 4 x 
  • Set 5: 10 x 

Total: 

5. Double standing cable bicep curl

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

Total: 

6. Close grip bench

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

Total: 

7. Single arm cable push down

  • Set 1: 12 x 
  • Set 2: 10 x 

Total: 

8. Seated calf raise

  • Set 1: 12 x 
  • Set 2: 12 x 
  • Set 3: 12 x 
  • Set 4: 10 x 
  • Set 5: 10 x 
  • Set 6: 10 x 
  • Set 7: 10 x 

Total: