Back & Shoulders

nach densilinniss

Einstellungen

lbskgs

Zusammenfassung

January 26th, 2022
1 h
32 sets, 414 reps
34005 lbs

1. Pull Ups

Set 1: 10 x 225 lbs
Set 2: 10 x 225 lbs
Set 3: 10 x 225 lbs

Total: 6750 lbs

2. Alternating Standing Shoulder Press

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

Total: 1000 lbs

3. Bent Over Dumbell Lateral Raise

Set 1: 12 x 20 lbs
Set 2: 12 x 20 lbs
Set 3: 12 x 20 lbs
Set 4: 12 x 20 lbs

Total: 960 lbs

4. Standing Military Press

Set 1: 10 x 10 lbs
Set 2: 12 x 20 lbs
Set 3: 12 x 20 lbs
Set 4: 12 x 20 lbs

Total: 820 lbs

5. Bent Over Row with Barbell

Set 1: 10 x 135 lbs
Set 2: 10 x 145 lbs
Set 3: 10 x 145 lbs
Set 4: 10 x 145 lbs

Total: 5700 lbs

6. Barbell Shoulder Shrugs

Set 1: 20 x 150 lbs
Set 2: 20 x 150 lbs
Set 3: 20 x 150 lbs

Total: 9000 lbs

7. Single Arm Landmine Row

Set 1: 15 x 50 lbs
Set 2: 15 x 50 lbs
Set 3: 15 x 50 lbs
Set 4: 15 x 50 lbs

Total: 3000 lbs

8. Wide Grip Lat Pull Down

Set 1: 10 x 70 lbs
Set 2: 15 x 80 lbs
Set 3: 15 x 80 lbs
Set 4: 15 x 80 lbs

Total: 4300 lbs

9. Dumbbell/Arnold Press

Set 1: 15 x 55 lbs
Set 2: 15 x 55 lbs
Set 3: 15 x 55 lbs

Total: 2475 lbs

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