Back and shoulders

nach cmt

Einstellungen

lbskgs

Zusammenfassung

January 15th, 2014
2 h
40 sets, 196 reps
10128.72 lbs

1. Narrow grip lat pulldowns

Set 1: 5 x 45.36 lbs
Set 2: 5 x 56.7 lbs
Set 3: 5 x 58.97 lbs
Set 4: 5 x 61.23 lbs

Total: 1111.3 lbs

2. DB lateral raises

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

3. T-bar Rows

Set 1: 5 x 60.78 lbs
Set 2: 5 x 65.32 lbs
Set 3: 5 x 69.85 lbs
Set 4: 5 x 72.12 lbs

Total: 1340.37 lbs

4. Shoulder Shrugs

Set 1: 5 x 106.59 lbs
Set 2: 5 x 129.27 lbs
Set 3: 5 x 138.35 lbs
Set 4: 5 x 147.42 lbs

Total: 2608.16 lbs

5. Seated Cable Rows

Set 1: 5 x 45.36 lbs
Set 2: 5 x 56.7 lbs
Set 3: 5 x 68.04 lbs
Set 4: 5 x 72.57 lbs

Total: 1213.36 lbs

6. Bent over BB rows

Set 1: 5 x 51.26 lbs
Set 2: 5 x 60.33 lbs
Set 3: 5 x 69.4 lbs
Set 4: 5 x 73.94 lbs

Total: 1274.59 lbs

7. Reverse DB flies

Set 1: 5 x 11.34 lbs
Set 2: 5 x 13.61 lbs
Set 3: 5 x 15.88 lbs
Set 4: 5 x 18.14 lbs

Total: 294.84 lbs

8. Arnold Presses

Set 1: 5 x 13.61 lbs
Set 2: 5 x 15.88 lbs
Set 3: 5 x 18.14 lbs
Set 4: 5 x 20.41 lbs

Total: 340.19 lbs

9. Wide grip lat pulldowns

Set 1: 5 x 45.36 lbs
Set 2: 5 x 45.36 lbs
Set 3: 5 x 47.63 lbs
Set 4: 5 x 47.63 lbs

Total: 929.86 lbs

10. Military press

Set 1: 5 x 43.09 lbs
Set 2: 5 x 47.63 lbs
Set 3: 3 x 52.16 lbs
Set 4: 3 x 52.16 lbs

Total: 766.57 lbs

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