Englishexpand_more

Back and shoulders

by cmt

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Summary

  • event_availableDecember 24th, 2018
  • schedule2 h
  • equalizer36 sets,  203 reps
  • fitness_center25816 lbs

1. Shoulder Shrugs

  • Set 1: 5 x 275 lbs
  • Set 2: 5 x 285 lbs
  • Set 3: 5 x 290 lbs
  • Set 4: 5 x 295 lbs
  • Set 5: 8 x 300 lbs

Total: 8125 lbs

2. Narrow grip lat pulldowns

  • Set 1: 5 x 90 lbs
  • Set 2: 5 x 110 lbs
  • Set 3: 5 x 120 lbs
  • Set 4: 5 x 130 lbs
  • Set 5: 8 x 140 lbs

Total: 3370 lbs

3. Military press

  • Set 1: 5 x 75 lbs
  • Set 2: 5 x 80 lbs
  • Set 3: 5 x 85 lbs
  • Set 4: 5 x 90 lbs
  • Set 5: 7 x 95 lbs

Total: 2315 lbs

4. Low row

  • Set 1: 5 x 152 lbs
  • Set 2: 5 x 172 lbs
  • Set 3: 5 x 192 lbs
  • Set 4: 5 x 202 lbs
  • Set 5: 8 x 212 lbs

Total: 5286 lbs

5. Barbell upright row

  • Set 1: 5 x 55 lbs
  • Set 2: 5 x 65 lbs
  • Set 3: 5 x 70 lbs
  • Set 4: 5 x 75 lbs
  • Set 5: 8 x 80 lbs

Total: 1965 lbs

6. Bent over BB rows

  • Set 1: 5 x 90 lbs
  • Set 2: 5 x 100 lbs
  • Set 3: 5 x 110 lbs
  • Set 4: 5 x 115 lbs
  • Set 5: 8 x 135 lbs

Total: 3155 lbs

7. Cable shoulder pulldowns

  • Set 1: 5 x 40 lbs
  • Set 2: 5 x 50 lbs
  • Set 3: 8 x 60 lbs

Total: 930 lbs

8. DB lateral raises

  • Set 1: 5 x 30 lbs
  • Set 2: 5 x 40 lbs
  • Set 3: 8 x 40 lbs

Total: 670 lbs