Mod 5x5 a shoulders arms

by markteen

Settings

lbskgs

Summary

March 10th, 2018
1 h
45 sets, 439 reps
18619.5 lbs

1. Rear delt machine

Set 1: 12 x 70 lbs
Set 2: 12 x 85 lbs
Set 3: 12 x 100 lbs
Set 4: 12 x 100 lbs

Total: 4260 lbs

2. Cable curl

Set 1: 12 x 35 lbs
Set 2: 12 x 37.5 lbs
Set 3: 12 x 37.5 lbs

Total: 1320 lbs

3. Cable rope pull down

Set 1: 12 x 35 lbs
Set 2: 12 x 42.5 lbs
Set 3: 12 x 41 lbs

Total: 1422 lbs

4. Preacher Curl with Barbell

Set 1: 8 x 45 lbs
Set 2: 8 x 50 lbs
Set 3: 6 x 50 lbs

Total: 1060 lbs

5. Seated Bicep Curl with Dumbbell

Set 1: 8 x 15 lbs
Set 2: 8 x 15 lbs
Set 3: 8 x 15 lbs

Total: 360 lbs

6. Barbell upright row

Set 1: 10 x 50 lbs
Set 2: 10 x 65 lbs
Set 3: 10 x 70 lbs
Set 4: 10 x 70 lbs

Total: 2550 lbs

7. One arm cable curl

Set 1: 12 x 15 lbs
Set 2: 15 x 17.5 lbs

Total: 442.5 lbs

8. One hand cable pull down triceps

Set 1: 12 x 15 lbs
Set 2: 15 x 15 lbs

Total: 405 lbs

9. Front incline dumbbell raises

Set 1: 10 x 15 lbs
Set 2: 8 x 20 lbs
Set 3: 8 x 20 lbs
Set 4: 8 x 20 lbs

Total: 630 lbs

10. One arm side laterals

Set 1: 10 x 20 lbs
Set 2: 8 x 25 lbs
Set 3: 10 x 25 lbs
Set 4: 10 x 25 lbs
Set 5: 10 x 25 lbs

Total: 1150 lbs

11. Close grip bench press

Set 1: 8 x 45 lbs
Set 2: 8 x 105 lbs
Set 3: 8 x 105 lbs
Set 4: 8 x 105 lbs

Total: 2880 lbs

12. Lying Triceps Extension with Dumbbells

Set 1: 8 x 20 lbs
Set 2: 8 x 20 lbs
Set 3: 8 x 20 lbs
Set 4: 8 x 20 lbs

Total: 640 lbs

13. Arnold Press

Set 1: 10 x 35 lbs
Set 2: 8 x 50 lbs
Set 3: 8 x 50 lbs
Set 4: 7 x 50 lbs

Total: 1500 lbs

Name

Set	Reps	Weight	Previous
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