Back and shoulders

by cmt

Settings

lbskgs

Summary

January 20th, 2014
20 minutes
54 sets, 264 reps
28795 lbs

1. Narrow grip lat pulldowns

Set 1: 5 x 100 lbs
Set 2: 5 x 140 lbs
Set 3: 5 x 160 lbs
Set 4: 5 x 180 lbs

Total: 2900 lbs

2. DB lateral raises

Set 1: 5 x 20 lbs
Set 2: 5 x 25 lbs
Set 3: 5 x 30 lbs
Set 4: 5 x 35 lbs

Total: 550 lbs

3. T-bar Rows

Set 1: 5 x 115 lbs
Set 2: 5 x 135 lbs
Set 3: 5 x 145 lbs
Set 4: 5 x 155 lbs

Total: 2750 lbs

4. Shoulder Shrugs

Set 1: 5 x 225 lbs
Set 2: 5 x 295 lbs
Set 3: 5 x 315 lbs
Set 4: 5 x 335 lbs
Set 5: 5 x 355 lbs

Total: 7625 lbs

5. Seated Cable Rows

Set 1: 5 x 120 lbs
Set 2: 5 x 160 lbs
Set 3: 5 x 180 lbs
Set 4: 5 x 200 lbs

Total: 3300 lbs

6. Bent over BB rows

Set 1: 5 x 135 lbs
Set 2: 5 x 156 lbs
Set 3: 5 x 185 lbs
Set 4: 3 x 185 lbs

Total: 2935 lbs

7. Reverse DB flies

Set 1: 5 x 15 lbs
Set 2: 5 x 20 lbs
Set 3: 5 x 25 lbs
Set 4: 5 x 30 lbs

Total: 450 lbs

8. Wide grip lat pulldowns

Set 1: 5 x 100 lbs
Set 2: 5 x 120 lbs
Set 3: 5 x 140 lbs
Set 4: 5 x 160 lbs

Total: 2600 lbs

9. Military press

Set 1: 5 x 95 lbs
Set 2: 5 x 105 lbs
Set 3: 3 x 105 lbs
Set 4: 3 x 115 lbs

Total: 1660 lbs

10. Bent over DB row

Set 1: 5 x 60 lbs
Set 2: 5 x 65 lbs
Set 3: 5 x 70 lbs
Set 4: 5 x 75 lbs
Set 5: 5 x 80 lbs

Total: 1750 lbs

11. Cable low shoulder pull

Set 1: 5 x 7.5 lbs
Set 2: 5 x 12.5 lbs
Set 3: 5 x 17.5 lbs
Set 4: 5 x 17.5 lbs

Total: 275 lbs

12. Cable cross shoulder pull

Set 1: 5 x 12.5 lbs
Set 2: 5 x 17.5 lbs
Set 3: 5 x 22.5 lbs
Set 4: 5 x 27.5 lbs

Total: 400 lbs

13. Military press

Set 1: 5 x 65 lbs
Set 2: 5 x 75 lbs
Set 3: 5 x 85 lbs
Set 4: 5 x 95 lbs

Total: 1600 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined