Back & shoulders

by jareyes

Settings

lbskgs

Summary

June 4th, 2013
1 h
27 sets, 281 reps
18845 lbs

1. Iso-lat high row

Set 1: 10 x 160 lbs
Set 2: 10 x 170 lbs
Set 3: 10 x 180 lbs

Total: 5100 lbs

2. Over head press

Set 1: 8 x 95 lbs
Set 2: 8 x 95 lbs
Set 3: 8 x 105 lbs

Total: 2360 lbs

3. Rows

Set 1: 12 x 75 lbs
Set 2: 12 x 90 lbs
Set 3: 12 x 105 lbs

Total: 3240 lbs

4. Alternating step & arm raise

Set 1: 10 x 20 lbs
Set 2: 10 x 25 lbs
Set 3: 10 x 27.5 lbs

Total: 725 lbs

5. Back extensions

Set 1: 12 x 25 lbs
Set 2: 12 x 25 lbs
Set 3: 12 x 35 lbs

Total: 1020 lbs

6. Pick ups (cable)

Set 1: 15 x 70 lbs
Set 2: 10 x 90 lbs
Set 3: 10 x 110 lbs

Total: 3050 lbs

7. Side2front arm raises

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

Total: 300 lbs

8. Romanian dead lifts

Set 1: 10 x 55 lbs
Set 2: 10 x 50 lbs
Set 3: 10 x 50 lbs

Total: 1550 lbs

9. Straight arm pull down (single arm)

Set 1: 10 x 40 lbs
Set 2: 10 x 50 lbs
Set 3: 10 x 60 lbs

Total: 1500 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined