Back and shoulders

by cmt

Settings

lbskgs

Summary

January 6th, 2014
2 h
40 sets, 199 reps
9770.83 lbs

1. Narrow grip lat pulldowns

Set 1: 5 x 22.68 lbs
Set 2: 5 x 27.22 lbs
Set 3: 5 x 34.02 lbs
Set 4: 5 x 38.56 lbs

Total: 612.35 lbs

2. DB lateral raises

Set 1: 5 x 6.8 lbs
Set 2: 5 x 9.07 lbs
Set 3: 5 x 11.34 lbs
Set 4: 5 x 13.61 lbs

Total: 204.12 lbs

3. T-bar Rows

Set 1: 5 x 40.82 lbs
Set 2: 5 x 52.16 lbs
Set 3: 5 x 56.7 lbs
Set 4: 5 x 61.23 lbs

Total: 1054.6 lbs

4. Shoulder Shrugs

Set 1: 5 x 100.24 lbs
Set 2: 5 x 122.92 lbs
Set 3: 5 x 132 lbs
Set 4: 5 x 141.07 lbs

Total: 2481.15 lbs

5. Reverse shoulder shrugs

Set 1: 5 x 100.24 lbs
Set 2: 5 x 109.32 lbs
Set 3: 5 x 118.39 lbs
Set 4: 5 x 122.92 lbs

Total: 2254.35 lbs

6. Seated Cable Rows

Set 1: 4 x 19.96 lbs
Set 2: 5 x 39.92 lbs
Set 3: 5 x 44.45 lbs
Set 4: 5 x 51.26 lbs

Total: 757.95 lbs

7. Bent over BB rows

Set 1: 5 x 43.09 lbs
Set 2: 5 x 52.16 lbs
Set 3: 5 x 65.77 lbs
Set 4: 5 x 74.84 lbs

Total: 1179.34 lbs

8. Medium grip lat pulldowns

Set 1: 5 x 22.68 lbs
Set 2: 5 x 27.67 lbs
Set 3: 5 x 45.36 lbs
Set 4: 5 x 49.9 lbs

Total: 728.02 lbs

9. Reverse DB flies

Set 1: 5 x 9.07 lbs
Set 2: 5 x 11.34 lbs
Set 3: 5 x 13.61 lbs
Set 4: 5 x 15.88 lbs

Total: 249.48 lbs

10. Arnold Presses

Set 1: 5 x 9.07 lbs
Set 2: 5 x 11.34 lbs
Set 3: 5 x 13.61 lbs
Set 4: 5 x 15.88 lbs

Total: 249.48 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined