Shoulders, Traps & Calves (3-5) Wk-4 - Jim St - 12 wk Shrtct 2 Sz

nach ssb550

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Zusammenfassung

  • event_availableFebruary 9th, 2017
  • schedule1 h
  • equalizer24 sets,  148 reps
  • fitness_center12136.45 lbs

1. Dumbbell Shoulder Press

  • Set 1: 5 x 77.16 lbs
  • Set 2: 5 x 77.16 lbs
  • Set 3: 5 x 88.18 lbs
  • Set 4: 5 x 88.18 lbs

Total: 1653.47 lbs

2. Dumbbell Side Lateral

  • Set 1: 5 x 44.09 lbs
  • Set 2: 5 x 55.12 lbs
  • Set 3: 5 x 55.12 lbs

Total: 771.62 lbs

3. One-Arm Front Cable Raise

  • Set 1: 5 x 30.86 lbs
  • Set 2: 5 x 39.68 lbs
  • Set 3: 5 x 39.68 lbs

Total: 551.16 lbs

4. High Cable Rear-Delt Fly

  • Set 1: 5 x 94.8 lbs
  • Set 2: 5 x 110.23 lbs
  • Set 3: 5 x 110.23 lbs

Total: 1576.31 lbs

5. Dumbbell Shrugs

  • Set 1: 5 x 110.23 lbs
  • Set 2: 5 x 121.25 lbs
  • Set 3: 5 x 121.25 lbs
  • Set 4: 5 x 132.28 lbs

Total: 2425.08 lbs

6. Dumbbell Shrugs - Incline Bench

  • Set 1: 5 x 88.18 lbs
  • Set 2: 5 x 110.23 lbs
  • Set 3: 5 x 110.23 lbs

Total: 1543.24 lbs

7. Seated Calf Raise

  • Set 1: 14 x 66.14 lbs
  • Set 2: 14 x 66.14 lbs
  • Set 3: 10 x 88.18 lbs
  • Set 4: 10 x 88.18 lbs

Total: 3615.58 lbs