Back and shoulders

by cmt

Settings

lbskgs

Summary

January 15th, 2014
2 h
40 sets, 196 reps
22330 lbs

1. Narrow grip lat pulldowns

Set 1: 5 x 100 lbs
Set 2: 5 x 125 lbs
Set 3: 5 x 130 lbs
Set 4: 5 x 135 lbs

Total: 2450 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 134 lbs
Set 2: 5 x 144 lbs
Set 3: 5 x 154 lbs
Set 4: 5 x 159 lbs

Total: 2955 lbs

4. Shoulder Shrugs

Set 1: 5 x 235 lbs
Set 2: 5 x 285 lbs
Set 3: 5 x 305 lbs
Set 4: 5 x 325 lbs

Total: 5750 lbs

5. Seated Cable Rows

Set 1: 5 x 100 lbs
Set 2: 5 x 125 lbs
Set 3: 5 x 150 lbs
Set 4: 5 x 160 lbs

Total: 2675 lbs

6. Bent over BB rows

Set 1: 5 x 113 lbs
Set 2: 5 x 133 lbs
Set 3: 5 x 153 lbs
Set 4: 5 x 163 lbs

Total: 2810 lbs

7. Reverse DB flies

Set 1: 5 x 25 lbs
Set 2: 5 x 30 lbs
Set 3: 5 x 35 lbs
Set 4: 5 x 40 lbs

Total: 650 lbs

8. Arnold Presses

Set 1: 5 x 30 lbs
Set 2: 5 x 35 lbs
Set 3: 5 x 40 lbs
Set 4: 5 x 45 lbs

Total: 750 lbs

9. Wide grip lat pulldowns

Set 1: 5 x 100 lbs
Set 2: 5 x 100 lbs
Set 3: 5 x 105 lbs
Set 4: 5 x 105 lbs

Total: 2050 lbs

10. Military press

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

Total: 1690 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined