Dynamic Effort Upper Body

by cmt

Settings

lbskgs

Summary

June 28th, 2025
1 h
30 sets, 230 reps
15880 lbs

1. Speed bench press WSBB Green band

Set 1: 5 x 65 lbs
Set 2: 3 x 95 lbs
Set 3: 3 x 110 lbs
Set 4: 3 x 110 lbs
Set 5: 3 x 110 lbs
Set 6: 3 x 110 lbs
Set 7: 3 x 110 lbs
Set 8: 3 x 110 lbs
Set 9: 3 x 110 lbs
Set 10: 3 x 110 lbs
Set 11: 3 x 110 lbs
Set 12: 3 x 110 lbs

Total: 3910 lbs

2. JM Press with curly bar

Set 1: 8 x 90 lbs
Set 2: 8 x 90 lbs
Set 3: 8 x 90 lbs

Total: 2160 lbs

3. Bent Over BB rows

Set 1: 10 x 105 lbs
Set 2: 10 x 105 lbs
Set 3: 10 x 105 lbs

Total: 3150 lbs

4. Tricep rope pushdowns

Set 1: 12 x 55 lbs
Set 2: 12 x 55 lbs
Set 3: 12 x 55 lbs

Total: 1980 lbs

5. Curly bar Curls

Set 1: 10 x 60 lbs
Set 2: 10 x 60 lbs
Set 3: 10 x 60 lbs

Total: 1800 lbs

6. DB lateral raises

Set 1: 12 x 40 lbs
Set 2: 12 x 40 lbs
Set 3: 12 x 40 lbs

Total: 1440 lbs

7. Arnold Presses

Set 1: 12 x 40 lbs
Set 2: 12 x 40 lbs
Set 3: 12 x 40 lbs

Total: 1440 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined