Arms / Shoulders

by matthewlee

Settings

lbskgs

Summary

July 16th, 2017
1 h
61 sets, 714 reps
40440 lbs

1. Smith Machine Shoulder Press

Set 1: 12 x 65 lbs
Set 2: 12 x 85 lbs
Set 3: 12 x 105 lbs
Set 4: 12 x 125 lbs
Set 5: 12 x 145 lbs
Set 6: 12 x 125 lbs
Set 7: 12 x 105 lbs
Set 8: 12 x 85 lbs
Set 9: 12 x 65 lbs

Total: 10860 lbs

2. Dumbell Lateral Raise

Set 1: 24 x 15 lbs
Set 2: 24 x 15 lbs
Set 3: 24 x 15 lbs
Set 4: 24 x 15 lbs

Total: 1440 lbs

3. Cable Bar Curl

Set 1: 12 x 50 lbs
Set 2: 12 x 60 lbs
Set 3: 12 x 70 lbs
Set 4: 12 x 80 lbs

Total: 3120 lbs

4. Cable Bar Extension

Set 1: 12 x 60 lbs
Set 2: 12 x 70 lbs
Set 3: 12 x 80 lbs
Set 4: 12 x 90 lbs

Total: 3600 lbs

5. Dumbell Bent Bicep Curl

Set 1: 20 x 30 lbs
Set 2: 20 x 35 lbs
Set 3: 20 x 40 lbs

Total: 2100 lbs

6. Barbell Preacher Curl

Set 1: 8 x 65 lbs
Set 2: 8 x 45 lbs
Set 3: 8 x 65 lbs
Set 4: 8 x 45 lbs
Set 5: 8 x 65 lbs
Set 6: 8 x 45 lbs
Set 7: 0 x 0 lbs

Total: 2640 lbs

7. Barbell Skull Crusher

Set 1: 8 x 65 lbs
Set 2: 8 x 85 lbs
Set 3: 8 x 105 lbs

Total: 2040 lbs

8. Cable Rope Extension

Set 1: 12 x 50 lbs
Set 2: 12 x 50 lbs
Set 3: 12 x 60 lbs
Set 4: 12 x 50 lbs
Set 5: 12 x 70 lbs
Set 6: 12 x 50 lbs
Set 7: 8 x 90 lbs
Set 8: 8 x 80 lbs
Set 9: 8 x 70 lbs
Set 10: 8 x 60 lbs
Set 11: 8 x 50 lbs

Total: 6760 lbs

9. Machine Preacher Curl

Set 1: 8 x 60 lbs
Set 2: 16 x 20 lbs
Set 3: 8 x 70 lbs
Set 4: 16 x 20 lbs
Set 5: 8 x 80 lbs
Set 6: 16 x 20 lbs
Set 7: 8 x 90 lbs
Set 8: 8 x 70 lbs
Set 9: 8 x 50 lbs
Set 10: 8 x 30 lbs
Set 11: 16 x 20 lbs

Total: 4880 lbs

10. Machine Reverse Shoulder Flye

Set 1: 10 x 100 lbs
Set 2: 10 x 80 lbs
Set 3: 10 x 60 lbs
Set 4: 10 x 40 lbs
Set 5: 10 x 20 lbs

Total: 3000 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined