Anterior chain workout

by icecoldjd1906

Settings

lbskgs

Summary

August 8th, 2013
1 h
56 sets, 440 reps
32420 lbs

1. Barbell bench press

Set 1: 20 x 95 lbs
Set 2: 10 x 135 lbs
Set 3: 6 x 185 lbs
Set 4: 3 x 225 lbs
Set 5: 3 x 225 lbs
Set 6: 3 x 225 lbs
Set 7: 3 x 225 lbs
Set 8: 1 x 205 lbs
Set 9: 1 x 185 lbs
Set 10: 3 x 155 lbs
Set 11: 6 x 135 lbs

Total: 8725 lbs

2. Incline DB press

Set 1: 15 x 60 lbs
Set 2: 8 x 80 lbs
Set 3: 3 x 100 lbs
Set 4: 4 x 100 lbs
Set 5: 3 x 100 lbs
Set 6: 3 x 80 lbs
Set 7: 3 x 60 lbs

Total: 2960 lbs

3. Plate chest fly incline

Set 1: 15 x 25 lbs
Set 2: 15 x 25 lbs
Set 3: 15 x 25 lbs

Total: 1125 lbs

4. Decline Bench DB press

Set 1: 10 x 60 lbs

Total: 600 lbs

5. Squat

Set 1: 10 x 135 lbs
Set 2: 8 x 155 lbs
Set 3: 6 x 185 lbs
Set 4: 4 x 225 lbs
Set 5: 4 x 225 lbs
Set 6: 4 x 225 lbs
Set 7: 1 x 205 lbs
Set 8: 3 x 185 lbs
Set 9: 4 x 135 lbs

Total: 7700 lbs

6. Lunge overhead

Set 1: 10 x 45 lbs
Set 2: 10 x 45 lbs
Set 3: 10 x 65 lbs

Total: 1550 lbs

7. Leg extensions

Set 1: 10 x 85 lbs
Set 2: 10 x 85 lbs
Set 3: 10 x 85 lbs

Total: 2550 lbs

8. Single shoulder DB press

Set 1: 10 x 45 lbs
Set 2: 8 x 45 lbs
Set 3: 10 x 45 lbs
Set 4: 10 x 50 lbs

Total: 1760 lbs

9. DB shrug

Set 1: 15 x 45 lbs
Set 2: 15 x 45 lbs
Set 3: 15 x 45 lbs
Set 4: 15 x 45 lbs
Set 5: 5 x 90 lbs

Total: 3150 lbs

10. DB curl

Set 1: 10 x 30 lbs
Set 2: 10 x 30 lbs
Set 3: 10 x 30 lbs
Set 4: 3 x 40 lbs
Set 5: 3 x 40 lbs
Set 6: 4 x 40 lbs

Total: 1300 lbs

11. Decline crunch

Set 1: 10 x 25 lbs
Set 2: 10 x 25 lbs
Set 3: 10 x 25 lbs
Set 4: 10 x 25 lbs

Total: 1000 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined