JimS SSTS P2W9D3

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Einstellungen

lbskgs

Zusammenfassung

September 8th, 2017
1 h
30 sets, 456 reps
31541 lbs

1. Shoulder press (dumbell)

Set 1: 14 x 30 lbs
Set 2: 13 x 30 lbs
Set 3: 12 x 30 lbs
Set 4: 10 x 30 lbs
Set 5: 4 x 30 lbs

Total: 1590 lbs

2. Lateral Raise (Dumbell)

Set 1: 15 x 12 lbs
Set 2: 13 x 12 lbs
Set 3: 12 x 12 lbs
Set 4: 6 x 12 lbs

Total: 552 lbs

3. Standing Dumbell Upright Row

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

Total: 795 lbs

4. Rear Delt Raise Bent Over

Set 1: 12 x 12 lbs
Set 2: 12 x 12 lbs
Set 3: 12 x 12 lbs
Set 4: 6 x 12 lbs

Total: 504 lbs

5. One Arm Smith Machine Shrug

Set 1: 15 x 50 lbs
Set 2: 15 x 50 lbs
Set 3: 12 x 50 lbs
Set 4: 12 x 50 lbs
Set 5: 8 x 50 lbs

Total: 3100 lbs

6. Calf Raise Seated Machine

Set 1: 25 x 130 lbs
Set 2: 25 x 130 lbs
Set 3: 25 x 130 lbs
Set 4: 25 x 130 lbs

Total: 13000 lbs

7. Calf Raises (Press)

Set 1: 25 x 120 lbs
Set 2: 25 x 120 lbs
Set 3: 25 x 120 lbs
Set 4: 25 x 120 lbs

Total: 12000 lbs

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