Deadlift shoulder superset

nach cmt

Einstellungen

lbskgs

Zusammenfassung

February 19th, 2015
2 h
41 sets, 240 reps
37560 lbs

1. Good mornings

Set 1: 5 x 160 lbs
Set 2: 5 x 165 lbs
Set 3: 5 x 170 lbs
Set 4: 5 x 175 lbs
Set 5: 5 x 180 lbs

Total: 4250 lbs

2. Arnold Presses

Set 1: 5 x 70 lbs
Set 2: 5 x 80 lbs
Set 3: 5 x 90 lbs
Set 4: 5 x 100 lbs
Set 5: 5 x 100 lbs

Total: 2200 lbs

3. Deficit deadlift

Set 1: 5 x 210 lbs
Set 2: 5 x 215 lbs
Set 3: 5 x 220 lbs
Set 4: 5 x 225 lbs
Set 5: 5 x 230 lbs

Total: 5500 lbs

4. Cable shoulder pulldowns

Set 1: 5 x 3 lbs
Set 2: 5 x 5 lbs
Set 3: 5 x 7.5 lbs
Set 4: 5 x 10 lbs
Set 5: 5 x 12.5 lbs

Total: 190 lbs

5. Rack pulls

Set 1: 5 x 285 lbs
Set 2: 5 x 290 lbs
Set 3: 5 x 295 lbs
Set 4: 5 x 300 lbs
Set 5: 5 x 305 lbs

Total: 7375 lbs

6. Military press

Set 1: 5 x 96 lbs
Set 2: 5 x 101 lbs
Set 3: 5 x 106 lbs
Set 4: 5 x 111 lbs
Set 5: 5 x 111 lbs

Total: 2625 lbs

7. Glute kickbacks

Set 1: 8 x 40 lbs
Set 2: 8 x 45 lbs
Set 3: 8 x 50 lbs
Set 4: 8 x 60 lbs
Set 5: 8 x 70 lbs

Total: 2120 lbs

8. Shoulder Shrugs

Set 1: 5 x 325 lbs
Set 2: 5 x 335 lbs
Set 3: 5 x 345 lbs
Set 4: 5 x 355 lbs
Set 5: 5 x 365 lbs

Total: 8625 lbs

9. Ab wheel

Set 1: 25 x 187 lbs

Total: 4675 lbs

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