Shoulders, calves and arms

by rjxmarine

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Summary

  • event_availableJanuary 3rd, 2015
  • schedule1 h
  • equalizer30 sets, 323 reps
  • fitness_center

1. Over head press

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

Total: 

2. Dumbbell side laterals

  • Set 1: 12 x 
  • Set 2: 12 x 
  • Set 3: 8 x 

Total: 

3. Reverse peck deck

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

Total: 

4. Single arm cable curls

  • Set 1: 10 x 
  • Set 2: 10 x 

Total: 

5. Barbell curls

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

Total: 

6. Tricep push downs

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

Total: 

7. Single arm tricep extension machine

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

Total: 

8. Calf sled

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

Total: