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Shoulders, Traps & Calves (12-15) Wk-9 - Jim St - 12 wk Shrtct 2 Sz

nach ssb550

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Zusammenfassung

  • event_availableAugust 25th, 2016
  • schedule1 h
  • equalizer21 sets,  333 reps
  • fitness_center20811.64 lbs

1. Dumbbell Shoulder Press

  • Set 1: 15 x 44.09 lbs
  • Set 2: 15 x 55.12 lbs
  • Set 3: 12 x 66.14 lbs
  • Set 4: 14 x 66.14 lbs

Total: 3207.73 lbs

2. Side Lateral Raise

  • Set 1: 15 x 22.05 lbs
  • Set 2: 15 x 33.07 lbs
  • Set 3: 15 x 33.07 lbs

Total: 1322.77 lbs

3. Standing Dumbbell Upright Row

  • Set 1: 15 x 22.05 lbs
  • Set 2: 15 x 33.07 lbs
  • Set 3: 12 x 44.09 lbs

Total: 1355.84 lbs

4. Seated Bent-Over Rear Delt Raise

  • Set 1: 15 x 22.05 lbs
  • Set 2: 15 x 33.07 lbs
  • Set 3: 12 x 44.09 lbs

Total: 1355.84 lbs

5. Barbell Shrugs

  • Set 1: 15 x 132.28 lbs
  • Set 2: 15 x 143.3 lbs
  • Set 3: 14 x 154.32 lbs
  • Set 4: 12 x 154.32 lbs

Total: 8146.08 lbs

6. Seated Calf Raise

  • Set 1: 30 x 44.09 lbs
  • Set 2: 22 x 66.14 lbs
  • Set 3: 20 x 66.14 lbs
  • Set 4: 20 x 66.14 lbs

Total: 5423.37 lbs