Back and shoulders

by cmt

Settings

lbskgs

Summary

December 29th, 2013
0 minutes
48 sets, 387 reps
35361 lbs

1. Narrow grip lat pulldowns

Set 1: 8 x 88 lbs
Set 2: 8 x 98 lbs
Set 3: 8 x 103 lbs
Set 4: 8 x 108 lbs

Total: 3176 lbs

2. DB lateral raises

Set 1: 8 x 15 lbs
Set 2: 8 x 20 lbs
Set 3: 8 x 25 lbs
Set 4: 6 x 30 lbs

Total: 660 lbs

3. T-bar Rows

Set 1: 8 x 88 lbs
Set 2: 8 x 113 lbs
Set 3: 10 x 123 lbs
Set 4: 10 x 133 lbs

Total: 4168 lbs

4. Arnold Presses

Set 1: 8 x 20 lbs
Set 2: 8 x 25 lbs
Set 3: 8 x 30 lbs
Set 4: 8 x 35 lbs

Total: 880 lbs

5. Military press

Set 1: 6 x 65 lbs
Set 2: 8 x 75 lbs
Set 3: 8 x 75 lbs
Set 4: 8 x 75 lbs

Total: 2190 lbs

6. Shoulder Shrugs

Set 1: 8 x 221 lbs
Set 2: 8 x 271 lbs
Set 3: 8 x 291 lbs
Set 4: 5 x 311 lbs

Total: 7819 lbs

7. Wide grip lat pulldowns

Set 1: 8 x 88 lbs
Set 2: 8 x 88 lbs
Set 3: 8 x 88 lbs
Set 4: 8 x 93 lbs

Total: 2856 lbs

8. Reverse shoulder shrugs

Set 1: 8 x 133 lbs
Set 2: 8 x 153 lbs
Set 3: 8 x 173 lbs
Set 4: 8 x 193 lbs

Total: 5216 lbs

9. Seated Cable Rows

Set 1: 8 x 88 lbs
Set 2: 8 x 98 lbs
Set 3: 8 x 113 lbs
Set 4: 8 x 123 lbs

Total: 3376 lbs

10. Reverse incline DB flies

Set 1: 8 x 15 lbs
Set 2: 8 x 20 lbs
Set 3: 8 x 25 lbs
Set 4: 8 x 30 lbs

Total: 720 lbs

11. Bent over DB row

Set 1: 8 x 50 lbs
Set 2: 8 x 50 lbs
Set 3: 10 x 50 lbs
Set 4: 12 x 50 lbs

Total: 1900 lbs

12. Military press

Set 1: 8 x 65 lbs
Set 2: 8 x 75 lbs
Set 3: 8 x 75 lbs
Set 4: 8 x 85 lbs

Total: 2400 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined