4x10 Shoulders

by jkasper

Settings

lbskgs

Summary

January 14th, 2016
1 h
75 sets, 726 reps
16636 lbs

1. Sit-ups

Set 1: 10 x 0 lbs
Set 2: 10 x 0 lbs
Set 3: 10 x 0 lbs

Total: 0 lbs

2. Crunches

Set 1: 10 x 0 lbs
Set 2: 10 x 0 lbs
Set 3: 10 x 0 lbs

Total: 0 lbs

3. Oblique Crunch

Set 1: 10 x 0 lbs
Set 2: 10 x 0 lbs
Set 3: 10 x 0 lbs

Total: 0 lbs

4. Leg-ups

Set 1: 10 x 0 lbs
Set 2: 10 x 0 lbs
Set 3: 10 x 0 lbs

Total: 0 lbs

5. Bent Over Reverse Flies

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

Total: 2000 lbs

6. Hammer Curls

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

Total: 1200 lbs

7. Kettle Bell Swings

Set 1: 15 x 12 lbs
Set 2: 14 x 12 lbs
Set 3: 13 x 12 lbs
Set 4: 12 x 12 lbs
Set 5: 11 x 12 lbs
Set 6: 10 x 12 lbs
Set 7: 9 x 12 lbs
Set 8: 8 x 12 lbs
Set 9: 7 x 12 lbs
Set 10: 6 x 12 lbs
Set 11: 5 x 12 lbs
Set 12: 4 x 12 lbs
Set 13: 3 x 12 lbs
Set 14: 2 x 12 lbs
Set 15: 1 x 12 lbs

Total: 1440 lbs

8. Up Downs

Set 1: 15 x 0 lbs
Set 2: 14 x 0 lbs
Set 3: 13 x 0 lbs
Set 4: 12 x 0 lbs
Set 5: 11 x 0 lbs
Set 6: 10 x 0 lbs
Set 7: 9 x 0 lbs
Set 8: 8 x 0 lbs
Set 9: 7 x 0 lbs
Set 10: 6 x 0 lbs
Set 11: 5 x 0 lbs
Set 12: 4 x 0 lbs
Set 13: 3 x 0 lbs
Set 14: 2 x 0 lbs
Set 15: 1 x 0 lbs

Total: 0 lbs

9. Dumb Bell Shoulder Press

Set 1: 10 x 60 lbs
Set 2: 10 x 60 lbs
Set 3: 10 x 60 lbs
Set 4: 10 x 60 lbs

Total: 2400 lbs

10. Bent Over Flies

Set 1: 10 x 40 lbs
Set 2: 10 x 40 lbs
Set 3: 10 x 40 lbs
Set 4: 10 x 40 lbs

Total: 1600 lbs

11. Front Shoulder Pyramid

Set 1: 14 x 46 lbs
Set 2: 14 x 46 lbs
Set 3: 14 x 46 lbs

Total: 1932 lbs

12. Shoulder Fly Pyramid

Set 1: 14 x 46 lbs
Set 2: 14 x 46 lbs
Set 3: 14 x 46 lbs

Total: 1932 lbs

13. Bent Over Reverse Flies Pyramid

Set 1: 14 x 46 lbs
Set 2: 14 x 46 lbs
Set 3: 14 x 46 lbs

Total: 1932 lbs

14. Dumb Bell Bicept Curls

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

Total: 1200 lbs

15. Wide Grip Bicep Curls

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

Total: 1000 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined