3day - legs and shoulders

by snagase

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Summary

  • event_availableDecember 2nd, 2015
  • schedule1 h
  • equalizer33 sets, 373 reps
  • fitness_center

1. Lunges

  • Set 1: 22 x 
  • Set 2: 16 x 
  • Set 3: 14 x 
  • Set 4: 8 x 

Total: 

2. Stepups DB

  • Set 1: 20 x 
  • Set 2: 16 x 
  • Set 3: 12 x 

Total: 

3. Squats db

  • Set 1: 12 x 
  • Set 2: 10 x 
  • Set 3: 8 x 
  • Set 4: 6 x 

Total: 

4. Deadlift DB

  • Set 1: 10 x 
  • Set 2: 8 x 
  • Set 3: 8 x 
  • Set 4: 6 x 

Total: 

5. Seated DB calf raise

  • Set 1: 20 x 
  • Set 2: 15 x 

Total: 

6. Standing DB calf raise

  • Set 1: 20 x 
  • Set 2: 16 x 

Total: 

7. Standing DB Shoulder Press

  • Set 1: 12 x 
  • Set 2: 8 x 
  • Set 3: 7 x 
  • Set 4: 5 x 

Total: 

8. Lateral Raise DB

  • Set 1: 10 x 
  • Set 2: 8 x 
  • Set 3: 6 x 

Total: 

9. Shrugs DB

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

Total: 

10. Incline reverse fly DB

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

Total: