Shoulders arms and calves

by rjxmarine

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Summary

  • event_availableJanuary 22nd, 2016
  • schedule1 h
  • equalizer27 sets, 218 reps
  • fitness_center

1. OHP

  • Set 1: 10 x 
  • Set 2: 6 x 
  • Set 3: 4 x 
  • Set 4: 4 x 
  • Set 5: 3 x 
  • Set 6: 3 x 
  • Set 7: 3 x 
  • Set 8: 3 x 
  • Set 9: 3 x 
  • Set 10: 0 x 

Total: 

2. Cable side laterals

  • Set 1: 12 x 
  • Set 2: 12 x 
  • Set 3: 12 x 

Total: 

3. Barbell curls

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

Total: 

4. Seated dumbbell skull crushers

  • Set 1: 12 x 
  • Set 2: 10 x 
  • Set 3: 9 x 

Total: 

5. Close grip bench

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

Total: 

6. Donkey calf machine

  • Set 1: 12 x 
  • Set 2: 12 x 
  • Set 3: 12 x 
  • Set 4: 12 x 

Total: