Shoulders and legs

by cmt

Settings

lbskgs

Summary

November 9th, 2013
3 h
56 sets, 540 reps
66478 lbs

1. Shoulder Shrugs

Set 1: 10 x 275 lbs
Set 2: 8 x 295 lbs
Set 3: 8 x 295 lbs
Set 4: 5 x 315 lbs

Total: 9045 lbs

2. Leg press

Set 1: 8 x 450 lbs
Set 2: 8 x 540 lbs
Set 3: 8 x 630 lbs
Set 4: 5 x 720 lbs

Total: 16560 lbs

3. Deadlifts

Set 1: 10 x 95 lbs
Set 2: 10 x 105 lbs
Set 3: 10 x 115 lbs
Set 4: 10 x 115 lbs

Total: 4300 lbs

4. DB lateral raises

Set 1: 10 x 15 lbs
Set 2: 10 x 17.5 lbs
Set 3: 10 x 20 lbs
Set 4: 20 x 22.5 lbs

Total: 975 lbs

5. Kneeling leg curls

Set 1: 10 x 20 lbs
Set 2: 10 x 30 lbs
Set 3: 10 x 30 lbs
Set 4: 10 x 35 lbs

Total: 1150 lbs

6. Reverse DB flies

Set 1: 10 x 15 lbs
Set 2: 10 x 20 lbs
Set 3: 10 x 25 lbs
Set 4: 10 x 30 lbs

Total: 900 lbs

7. Cable cross shoulder pull

Set 1: 10 x 17.5 lbs
Set 2: 10 x 22.5 lbs
Set 3: 10 x 25 lbs
Set 4: 8 x 27.25 lbs

Total: 868 lbs

8. Arnold Presses

Set 1: 10 x 20 lbs
Set 2: 10 x 22.5 lbs
Set 3: 10 x 25 lbs
Set 4: 10 x 30.5 lbs

Total: 980 lbs

9. Squats

Set 1: 8 x 115 lbs
Set 2: 8 x 135 lbs
Set 3: 8 x 145 lbs
Set 4: 8 x 155 lbs

Total: 4400 lbs

10. Hip Adduction

Set 1: 10 x 250 lbs
Set 2: 10 x 270 lbs
Set 3: 10 x 280 lbs
Set 4: 10 x 290 lbs

Total: 10900 lbs

11. Hip Abduction

Set 1: 10 x 250 lbs
Set 2: 10 x 270 lbs
Set 3: 10 x 290 lbs
Set 4: 10 x 305 lbs

Total: 11150 lbs

12. Step ups

Set 1: 10 x 30 lbs
Set 2: 10 x 50 lbs
Set 3: 10 x 70 lbs
Set 4: 10 x 80 lbs

Total: 2300 lbs

13. Military press

Set 1: 10 x 50 lbs
Set 2: 10 x 50 lbs
Set 3: 10 x 70 lbs
Set 4: 10 x 80 lbs

Total: 2500 lbs

14. Cable low shoulder pull

Set 1: 10 x 7.5 lbs
Set 2: 10 x 10 lbs
Set 3: 10 x 12.5 lbs
Set 4: 10 x 15 lbs

Total: 450 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined