Shoulders and Arms

by jmchow

Settings

lbskgs

Summary

June 27th, 2025
1 h
28 sets, 366 reps
10960 lbs

1. Seated Rear Delt Fly

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

Total: 550 lbs

2. Seated Dumbbell Press

Set 1: 10 x 30 lbs
Set 2: 10 x 40 lbs
Set 3: 10 x 50 lbs
Set 4: 10 x 55 lbs
Set 5: 10 x 60 lbs
Set 6: 8 x 60 lbs
Set 7: 6 x 60 lbs
Set 8: 12 x 30 lbs

Total: 3550 lbs

3. Lateral Raises

Set 1: 12 x 30 lbs
Set 2: 24 x 15 lbs
Set 3: 10 x 30 lbs
Set 4: 20 x 15 lbs
Set 5: 10 x 30 lbs
Set 6: 20 x 15 lbs

Total: 1920 lbs

4. French Press

Set 1: 12 x 60 lbs
Set 2: 12 x 60 lbs
Set 3: 12 x 60 lbs
Set 4: 12 x 60 lbs

Total: 2880 lbs

5. Rope Tricep Pushdowns

Set 1: 10 x 35 lbs
Set 2: 15 x 30 lbs
Set 3: 15 x 30 lbs
Set 4: 15 x 30 lbs

Total: 1700 lbs

6. Cable Lateral Raise

Set 1: 12 x 10 lbs
Set 2: 12 x 10 lbs
Set 3: 12 x 10 lbs

Total: 360 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined