Deutschexpand_more

[CT7] DAY 4: Shoulders + Legs + Abs

nach temelki

Einstellungen

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Zusammenfassung

  • event_availableMarch 18th, 2015
  • schedule1 h
  • equalizer24 sets,  278 reps
  • fitness_center31725 lbs

1. Deadlifts

  • Set 1: 8 x 225 lbs
  • Set 2: 7 x 245 lbs
  • Set 3: 6 x 265 lbs
  • Set 4: 6 x 265 lbs

Total: 6695 lbs

2. Leg Press

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

Total: 6480 lbs

3. Stiff Legged Deadlifts (dumbbell)

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

Total: 1200 lbs

4. Shoulder Press (behind neck)

  • Set 1: 10 x 70 lbs
  • Set 2: 10 x 80 lbs
  • Set 3: 10 x 80 lbs

Total: 2300 lbs

5. Lateral Raises (dumbbells)

  • Set 1: 10 x 25 lbs
  • Set 2: 8 x 25 lbs

Total: 450 lbs

6. Front Raises

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

Total: 400 lbs

7. Reverse Flys (dumbbells)

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

Total: 300 lbs

8. Calf Raises (standing)

  • Set 1: 20 x 195 lbs
  • Set 2: 15 x 215 lbs
  • Set 3: 15 x 215 lbs

Total: 10350 lbs

9. Side Bends (plate)

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

Total: 1800 lbs

10. Weighted Crunch Machine

  • Set 1: 20 x 50 lbs
  • Set 2: 15 x 50 lbs

Total: 1750 lbs