Shoulders, arms and calves

by rjxmarine

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Summary

  • event_availableDecember 12th, 2014
  • schedule1 h
  • equalizer32 sets, 387 reps
  • fitness_center

1. Seated ISO lateral behind the neck press

  • Set 1: 15 x 
  • Set 2: 12 x 
  • Set 3: 12 x 
  • Set 4: 12 x 
  • Set 5: 10 x 

Total: 

2. Seated machine lateral raises

  • Set 1: 15 x 
  • Set 2: 12 x 
  • Set 3: 12 x 

Total: 

3. Barbell curls

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

Total: 

4. Arm curl machine (single arm)

  • Set 1: 10 x 
  • Set 2: 10 x 

Total: 

5. Dumbbell hammer curls

  • Set 1: 8 x 
  • Set 2: 8 x 

Total: 

6. Close grip bench press

  • Set 1: 12 x 
  • Set 2: 12 x 
  • Set 3: 12 x 
  • Set 4: 15 x 

Total: 

7. Cybex arm extension (single arm)

  • Set 1: 15 x 
  • Set 2: 15 x 

Total: 

8. Single cable reverse grip push down

  • Set 1: 12 x 
  • Set 2: 12 x 

Total: 

9. Calf sled

  • Set 1: 15 x 
  • Set 2: 15 x 
  • Set 3: 12 x 
  • Set 4: 12 x 
  • Set 5: 12 x 
  • Set 6: 15 x 
  • Set 7: 15 x 

Total: