4x10 Shoulders

by jkasper

Settings

lbskgs

Summary

February 4th, 2016
2 h
95 sets, 944 reps
27364 lbs

1. 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

2. 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

3. Dumb Bell Shoulder Press

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

Total: 3200 lbs

4. Sit-ups

Set 1: 10 x 0 lbs
Set 2: 10 x 0 lbs
Set 3: 10 x 0 lbs
Set 4: 10 x 0 lbs

Total: 0 lbs

5. Crunches

Set 1: 10 x 0 lbs
Set 2: 10 x 0 lbs
Set 3: 10 x 0 lbs
Set 4: 10 x 0 lbs

Total: 0 lbs

6. Leg-ups

Set 1: 10 x 0 lbs
Set 2: 10 x 0 lbs
Set 3: 10 x 0 lbs
Set 4: 10 x 0 lbs

Total: 0 lbs

7. Oblique Crunch

Set 1: 10 x 0 lbs
Set 2: 10 x 0 lbs
Set 3: 10 x 0 lbs
Set 4: 10 x 0 lbs

Total: 0 lbs

8. Bent Over Flies

Set 1: 10 x 50 lbs
Set 2: 10 x 50 lbs
Set 3: 10 x 50 lbs
Set 4: 10 x 40 lbs

Total: 1900 lbs

9. Bent Over Reverse Flies

Set 1: 10 x 60 lbs
Set 2: 10 x 60 lbs
Set 3: 10 x 70 lbs
Set 4: 10 x 70 lbs

Total: 2600 lbs

10. Dumb Bell Bicept Curls

Set 1: 10 x 40 lbs
Set 2: 10 x 40 lbs
Set 3: 10 x 40 lbs
Set 4: 10 x 50 lbs

Total: 1700 lbs

11. High-low Bicep Curls

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

Total: 1500 lbs

12. Wide Grip Bicep Curls

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

13. Hammer Curls

Set 1: 10 x 40 lbs
Set 2: 10 x 40 lbs
Set 3: 10 x 40 lbs
Set 4: 10 x 50 lbs

Total: 1700 lbs

14. Reverse grip curls

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

Total: 1500 lbs

15. Shoulder In

Set 1: 10 x 40 lbs
Set 2: 10 x 40 lbs
Set 3: 10 x 60 lbs
Set 4: 10 x 60 lbs

Total: 2000 lbs

16. Shoulder Out

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

17. Front Shoulder Pyramid

Set 1: 20 x 46 lbs
Set 2: 14 x 46 lbs
Set 3: 14 x 46 lbs

Total: 2208 lbs

18. Shoulder Fly Pyramid

Set 1: 20 x 46 lbs
Set 2: 14 x 46 lbs
Set 3: 14 x 46 lbs

Total: 2208 lbs

19. Bent Over Reverse Flies Pyramid

Set 1: 20 x 46 lbs
Set 2: 14 x 46 lbs
Set 3: 14 x 46 lbs

Total: 2208 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined