W-P1W2D4-Shoulders,traps,calvies

by andrew-newport

Settings

lbskgs

Summary

May 28th, 2015
1 h
36 sets, 431 reps
8692.75 lbs

1. 5 lb recovery 45 out dumbbell

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

Total: 1200 lbs

2. External rotation cuff

Set 1: 15 x 6 lbs
Set 2: 11 x 9 lbs
Set 3: 11 x 12 lbs
Set 4: 11 x 15 lbs
Set 5: 17 x 15 lbs
Set 6: 6 x 15 lbs

Total: 831 lbs

3. Internal rotation cuff

Set 1: 15 x 3 lbs
Set 2: 11 x 6 lbs
Set 3: 11 x 9 lbs
Set 4: 11 x 9 lbs
Set 5: 16 x 9 lbs
Set 6: 6 x 9 lbs

Total: 507 lbs

4. Side lateral raise (dumbell)

Set 1: 15 x 10 lbs
Set 2: 11 x 15 lbs
Set 3: 11 x 15 lbs
Set 4: 14 x 15 lbs
Set 5: 4 x 15 lbs

Total: 750 lbs

5. Front cable raise

Set 1: 15 x 4.25 lbs
Set 2: 11 x 8.75 lbs
Set 3: 11 x 8.75 lbs
Set 4: 14 x 8.75 lbs
Set 5: 5 x 8.75 lbs

Total: 422.5 lbs

6. Cable rear delt fly

Set 1: 11 x 8.75 lbs
Set 2: 8 x 13.25 lbs
Set 3: 11 x 8.75 lbs
Set 4: 16 x 8.75 lbs
Set 5: 5 x 8.75 lbs

Total: 482.25 lbs

7. Shrugs (dumbbell )

Set 1: 15 x 80 lbs
Set 2: 11 x 100 lbs
Set 3: 11 x 100 lbs
Set 4: 11 x 100 lbs

Total: 4500 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined