Shoulders, arms, calves and hams

by rjxmarine

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Summary

  • event_availableJanuary 25th, 2015
  • schedule59 minutes
  • equalizer34 sets, 374 reps
  • fitness_center

1. Seated calf raises

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

Total: 

2. Standing calf raises (single leg)

  • Set 1: 12 x 
  • Set 2: 12 x 

Total: 

3. Standing calf raise

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

Total: 

4. Seated military press

launchMore about this exercise

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

Total: 

5. Supported dumbbell rear laterals

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

Total: 

6. Barbell curls

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

Total: 

7. Tricep cable pushdown

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

Total: 

8. Machine seated curls(single arm)

  • Set 1: 12 x 
  • Set 2: 12 x 

Total: 

9. Machine tricep extensions(single arm)

  • Set 1: 12 x 
  • Set 2: 12 x 

Total: 

10. Lying hamstring curls

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

Total: