Push

by jmchow

Settings

lbskgs

Summary

March 31st, 2023
1 h
40 sets, 560 reps
24050 lbs

1. Lateral Raises

Set 1: 20 x 12 lbs
Set 2: 20 x 12 lbs
Set 3: 20 x 12 lbs

Total: 720 lbs

2. Rear Delt Fly

Set 1: 20 x 12 lbs
Set 2: 20 x 12 lbs
Set 3: 20 x 12 lbs
Set 4: 20 x 15 lbs
Set 5: 20 x 15 lbs

Total: 1320 lbs

3. Bench Press

Set 1: 10 x 45 lbs
Set 2: 5 x 135 lbs
Set 3: 3 x 165 lbs
Set 4: 1 x 185 lbs
Set 5: 1 x 205 lbs
Set 6: 3 x 225 lbs
Set 7: 3 x 225 lbs
Set 8: 3 x 225 lbs
Set 9: 3 x 225 lbs
Set 10: 3 x 225 lbs

Total: 5385 lbs

4. 1 and 1/4 Bench

Set 1: 10 x 135 lbs
Set 2: 8 x 135 lbs
Set 3: 7 x 135 lbs

Total: 3375 lbs

5. Incline Fly Machine

Set 1: 15 x 25 lbs
Set 2: 15 x 25 lbs
Set 3: 15 x 25 lbs
Set 4: 15 x 25 lbs

Total: 1500 lbs

6. Rope Tricep Pushdowns

Set 1: 20 x 50 lbs
Set 2: 20 x 50 lbs
Set 3: 20 x 50 lbs
Set 4: 20 x 50 lbs

Total: 4000 lbs

7. Tricep Extensions (Rope)

Set 1: 20 x 50 lbs
Set 2: 20 x 50 lbs
Set 3: 20 x 50 lbs
Set 4: 20 x 50 lbs

Total: 4000 lbs

8. Cable Lateral Raise

Set 1: 15 x 10 lbs
Set 2: 15 x 20 lbs
Set 3: 15 x 20 lbs
Set 4: 15 x 20 lbs

Total: 1050 lbs

9. Iso-Lateral Wide Chest

Set 1: 20 x 45 lbs
Set 2: 20 x 45 lbs
Set 3: 20 x 45 lbs

Total: 2700 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined