Dynamic Effort Upper Body - Week 10

by cmt

Settings

lbskgs

Summary

February 7th, 2025
1 h
23 sets, 180 reps
19400 lbs

1. Speed bench press with purple bands

Set 1: 3 x 155 lbs
Set 2: 3 x 155 lbs
Set 3: 3 x 155 lbs
Set 4: 3 x 155 lbs
Set 5: 3 x 155 lbs
Set 6: 3 x 155 lbs
Set 7: 3 x 155 lbs
Set 8: 3 x 155 lbs

Total: 3720 lbs

2. Bent over curly bar rows

Set 1: 8 x 135 lbs
Set 2: 8 x 145 lbs
Set 3: 8 x 155 lbs
Set 4: 8 x 165 lbs

Total: 4800 lbs

3. Skull Crushers

Set 1: 6 x 75 lbs
Set 2: 6 x 80 lbs
Set 3: 6 x 85 lbs
Set 4: 6 x 90 lbs

Total: 1980 lbs

4. Wide grip lat pulldowns

Set 1: 10 x 120 lbs
Set 2: 10 x 130 lbs
Set 3: 10 x 140 lbs
Set 4: 10 x 140 lbs

Total: 5300 lbs

5. Face pulls

Set 1: 20 x 55 lbs
Set 2: 20 x 60 lbs
Set 3: 20 x 65 lbs

Total: 3600 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined