Dynamic Effort Upper Body

by cmt

Settings

lbskgs

Summary

July 19th, 2025
2 h
26 sets, 188 reps
15215 lbs

1. Speed bench press with chains

Set 1: 5 x 85 lbs
Set 2: 3 x 105 lbs
Set 3: 3 x 115 lbs
Set 4: 3 x 115 lbs
Set 5: 3 x 115 lbs
Set 6: 3 x 115 lbs
Set 7: 3 x 115 lbs
Set 8: 3 x 115 lbs
Set 9: 3 x 115 lbs
Set 10: 3 x 115 lbs
Set 11: 3 x 115 lbs
Set 12: 3 x 115 lbs

Total: 4190 lbs

2. Incline DB bench

Set 1: 8 x 60 lbs
Set 2: 8 x 60 lbs
Set 3: 8 x 60 lbs

Total: 1440 lbs

3. JM Press with curly bar

Set 1: 8 x 85 lbs
Set 2: 8 x 85 lbs
Set 3: 8 x 85 lbs

Total: 2040 lbs

4. Tricep rope pushdowns

Set 1: 12 x 55 lbs
Set 2: 12 x 55 lbs

Total: 1320 lbs

5. Face pulls

Set 1: 15 x 25 lbs
Set 2: 15 x 30 lbs

Total: 825 lbs

6. DB lateral raises

Set 1: 12 x 20 lbs
Set 2: 12 x 20 lbs

Total: 480 lbs

7. Shoulder Shrugs

Set 1: 12 x 205 lbs
Set 2: 12 x 205 lbs

Total: 4920 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined