Arms / Shoulders

by matthewlee

Settings

lbskgs

Summary

January 15th, 2020
60 minutes
43 sets, 591 reps
14475 lbs

1. Machine Shoulder Press

Set 1: 20 x 50 lbs
Set 2: 20 x 40 lbs
Set 3: 20 x 30 lbs

Total: 2400 lbs

2. Barbell Front Raise

Set 1: 15 x 20 lbs
Set 2: 15 x 20 lbs
Set 3: 15 x 20 lbs
Set 4: 6 x 30 lbs
Set 5: 6 x 20 lbs
Set 6: 6 x 40 lbs
Set 7: 6 x 20 lbs
Set 8: 6 x 50 lbs
Set 9: 6 x 40 lbs

Total: 2100 lbs

3. Barbell Front Raise Hold

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

Total: 900 lbs

4. Dumbell Lateral Raise

Set 1: 12 x 5 lbs
Set 2: 12 x 10 lbs
Set 3: 12 x 15 lbs
Set 4: 12 x 20 lbs
Set 5: 12 x 15 lbs
Set 6: 12 x 10 lbs
Set 7: 12 x 5 lbs

Total: 960 lbs

5. Cable Lateral Raise

Set 1: 16 x 5 lbs
Set 2: 20 x 5 lbs
Set 3: 24 x 5 lbs

Total: 300 lbs

6. Barbell Curl

Set 1: 21 x 20 lbs
Set 2: 21 x 30 lbs
Set 3: 21 x 40 lbs

Total: 1890 lbs

7. Dumbell Bent Bicep Curl

Set 1: 16 x 20 lbs
Set 2: 16 x 25 lbs
Set 3: 16 x 30 lbs

Total: 1200 lbs

8. Cable Rubberband Extension

Set 1: 15 x 20 lbs
Set 2: 15 x 25 lbs
Set 3: 15 x 30 lbs

Total: 1125 lbs

9. Dumbell Overhead Extension

Set 1: 8 x 50 lbs
Set 2: 8 x 60 lbs
Set 3: 8 x 70 lbs

Total: 1440 lbs

10. Cable Rope Extension

Set 1: 12 x 30 lbs
Set 2: 12 x 35 lbs
Set 3: 12 x 40 lbs

Total: 1260 lbs

11. Cable Rubberband Curl

Set 1: 15 x 15 lbs
Set 2: 15 x 20 lbs
Set 3: 15 x 25 lbs

Total: 900 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined