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[CT7] DAY 4: Shoulders + Legs + Abs

by temelki

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Summary

  • event_availableMarch 3rd, 2015
  • schedule36 minutes
  • equalizer24 sets,  263 reps
  • fitness_center30935 lbs

1. Deadlifts

  • Set 1: 8 x 225 lbs
  • Set 2: 7 x 245 lbs
  • Set 3: 6 x 245 lbs

Total: 4985 lbs

2. Leg Press

  • Set 1: 10 x 360 lbs
  • Set 2: 8 x 360 lbs
  • Set 3: 8 x 360 lbs

Total: 9360 lbs

3. Stiff Legged Deadlifts (dumbbell)

  • Set 1: 10 x 55 lbs
  • Set 2: 10 x 60 lbs

Total: 1150 lbs

4. Calf Raises (standing)

  • Set 1: 20 x 195 lbs
  • Set 2: 18 x 215 lbs
  • Set 3: 12 x 215 lbs

Total: 10350 lbs

5. Shoulder Press (seated dumbbell)

  • Set 1: 8 x 60 lbs
  • Set 2: 7 x 70 lbs
  • Set 3: 6 x 70 lbs

Total: 1390 lbs

6. Lateral Raises (dumbbells)

  • Set 1: 10 x 30 lbs
  • Set 2: 10 x 30 lbs

Total: 600 lbs

7. Front Raises

  • Set 1: 10 x 20 lbs
  • Set 2: 10 x 20 lbs

Total: 400 lbs

8. Reverse Flys (dumbbells)

  • Set 1: 10 x 15 lbs
  • Set 2: 10 x 15 lbs

Total: 300 lbs

9. Side Bends (plate)

  • Set 1: 20 x 45 lbs
  • Set 2: 15 x 45 lbs

Total: 1575 lbs

10. Crunches (cable)

  • Set 1: 15 x 27.5 lbs
  • Set 2: 15 x 27.5 lbs

Total: 825 lbs