Push

by jmchow

Settings

lbskgs

Summary

December 20th, 2022
1 h
47 sets, 595 reps
37540 lbs

1. Fly Machine

Set 1: 15 x 60 lbs
Set 2: 15 x 60 lbs
Set 3: 15 x 60 lbs

Total: 2700 lbs

2. Incline Smith Machine Bench Press

Set 1: 10 x 135 lbs
Set 2: 10 x 165 lbs
Set 3: 10 x 185 lbs
Set 4: 10 x 185 lbs
Set 5: 5 x 205 lbs
Set 6: 5 x 205 lbs
Set 7: 5 x 205 lbs
Set 8: 16 x 135 lbs
Set 9: 17 x 135 lbs
Set 10: 18 x 135 lbs

Total: 16660 lbs

3. Lateral Raises

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

Total: 900 lbs

4. Rear Delt Fly

Set 1: 15 x 15 lbs
Set 2: 15 x 15 lbs
Set 3: 15 x 15 lbs
Set 4: 15 x 15 lbs
Set 5: 15 x 15 lbs
Set 6: 15 x 15 lbs
Set 7: 15 x 15 lbs

Total: 1575 lbs

5. Onearm Lateral Raise

Set 1: 10 x 30 lbs
Set 2: 10 x 45 lbs
Set 3: 10 x 45 lbs
Set 4: 10 x 45 lbs

Total: 1650 lbs

6. Seated Military Press

Set 1: 5 x 95 lbs
Set 2: 5 x 115 lbs
Set 3: 5 x 125 lbs
Set 4: 4 x 135 lbs

Total: 2215 lbs

7. Pause Seated Military Press

Set 1: 1 x 135 lbs
Set 2: 10 x 95 lbs
Set 3: 9 x 95 lbs

Total: 1940 lbs

8. Iso-Lateral Wide Chest

Set 1: 20 x 45 lbs
Set 2: 20 x 45 lbs
Set 3: 10 x 90 lbs
Set 4: 10 x 90 lbs
Set 5: 20 x 45 lbs

Total: 4500 lbs

9. Lateral Raises

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

Total: 1200 lbs

10. Rope Tricep Pushdowns

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

Total: 4200 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined