JimS SSTS P2W12D3

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Einstellungen

lbskgs

Zusammenfassung

September 28th, 2017
58 minutes
30 sets, 198 reps
16170 lbs

1. Shoulder press (dumbell)

Set 1: 5 x 40 lbs
Set 2: 4 x 40 lbs
Set 3: 2 x 40 lbs
Set 4: 3 x 35 lbs
Set 5: 6 x 25 lbs

Total: 695 lbs

2. Lateral Raise (Dumbell)

Set 1: 5 x 20 lbs
Set 2: 5 x 20 lbs
Set 3: 5 x 20 lbs
Set 4: 10 x 15 lbs

Total: 450 lbs

3. Standing Dumbell Upright Row

Set 1: 5 x 30 lbs
Set 2: 5 x 30 lbs
Set 3: 5 x 30 lbs
Set 4: 10 x 20 lbs

Total: 650 lbs

4. Rear Delt Raise Bent Over

Set 1: 5 x 20 lbs
Set 2: 5 x 20 lbs
Set 3: 5 x 20 lbs
Set 4: 8 x 15 lbs

Total: 420 lbs

5. One Arm Smith Machine Shrug

Set 1: 5 x 70 lbs
Set 2: 5 x 70 lbs
Set 3: 8 x 70 lbs
Set 4: 5 x 70 lbs
Set 5: 10 x 60 lbs

Total: 2210 lbs

6. Calf Raise Seated Machine

Set 1: 9 x 180 lbs
Set 2: 9 x 175 lbs
Set 3: 9 x 175 lbs
Set 4: 9 x 175 lbs

Total: 6345 lbs

7. Calf Raises (Press)

Set 1: 9 x 150 lbs
Set 2: 9 x 150 lbs
Set 3: 9 x 150 lbs
Set 4: 9 x 150 lbs

Total: 5400 lbs

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