Back & Shoulder

by 7nish

Settings

lbskgs

Summary

June 16th, 2016
1 h
28 sets, 252 reps
14910 lbs

1. Shoulder press (weighted)

Set 1: 12 x 70 lbs
Set 2: 10 x 70 lbs
Set 3: 8 x 70 lbs
Set 4: 6 x 70 lbs

Total: 2520 lbs

2. Dumbbell front raises

Set 1: 12 x 10 lbs
Set 2: 10 x 10 lbs
Set 3: 8 x 10 lbs
Set 4: 6 x 15 lbs

Total: 390 lbs

3. Dumbbell side laterals (raises)

Set 1: 12 x 10 lbs
Set 2: 10 x 10 lbs
Set 3: 8 x 10 lbs
Set 4: 6 x 10 lbs

Total: 360 lbs

4. Bentover side laterals (dumbbell) aka rear lateral raise

Set 1: 12 x 15 lbs
Set 2: 10 x 15 lbs
Set 3: 8 x 15 lbs
Set 4: 6 x 15 lbs

Total: 540 lbs

5. Seated/Standing shrug

Set 1: 12 x 140 lbs
Set 2: 10 x 160 lbs
Set 3: 8 x 180 lbs
Set 4: 6 x 200 lbs

Total: 5920 lbs

6. Skull Crusher

Set 1: 12 x 30 lbs
Set 2: 10 x 30 lbs
Set 3: 8 x 30 lbs
Set 4: 6 x 30 lbs

Total: 1080 lbs

7. Seated dip

Set 1: 12 x 105 lbs
Set 2: 10 x 110 lbs
Set 3: 8 x 120 lbs
Set 4: 6 x 130 lbs

Total: 4100 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined