GP Phase 1 Shoulders & Back

by oscar-o-d

Settings

lbskgs

Summary

June 29th, 2019
1 h
66 sets, 922 reps
20367 lbs

1. Shoulder warm up

Set 1: 20 x 2.27 lbs
Set 2: 20 x 2.27 lbs
Set 3: 20 x 2.27 lbs

Total: 136.08 lbs

2. Clean and press

Set 1: 20 x 5.44 lbs
Set 2: 20 x 5.44 lbs
Set 3: 20 x 5.44 lbs
Set 4: 8 x 13.61 lbs
Set 5: 8 x 13.61 lbs
Set 6: 8 x 13.61 lbs
Set 7: 8 x 13.61 lbs
Set 8: 8 x 13.61 lbs
Set 9: 8 x 13.61 lbs

Total: 979.76 lbs

3. Lat PD Neutral

Set 1: 20 x 9.07 lbs
Set 2: 20 x 9.07 lbs
Set 3: 20 x 9.07 lbs
Set 4: 8 x 18.14 lbs
Set 5: 20 x 9.07 lbs
Set 6: 8 x 20.41 lbs
Set 7: 20 x 9.07 lbs
Set 8: 8 x 22.68 lbs
Set 9: 20 x 9.07 lbs
Set 10: 8 x 22.68 lbs
Set 11: 20 x 9.07 lbs
Set 12: 8 x 22.68 lbs
Set 13: 20 x 9.07 lbs
Set 14: 8 x 22.68 lbs
Set 15: 20 x 9.07 lbs

Total: 2667.12 lbs

4. DB lateral raise

Set 1: 10 x 6.35 lbs
Set 2: 10 x 6.35 lbs
Set 3: 10 x 6.35 lbs
Set 4: 10 x 6.35 lbs
Set 5: 10 x 6.35 lbs

Total: 317.51 lbs

5. Lat PD Narrow

Set 1: 10 x 15.88 lbs
Set 2: 10 x 15.88 lbs
Set 3: 10 x 15.88 lbs
Set 4: 10 x 15.88 lbs
Set 5: 10 x 15.88 lbs

Total: 793.79 lbs

6. BO DB lateral raise (head supported)

Set 1: 12 x 1.81 lbs
Set 2: 12 x 1.81 lbs
Set 3: 12 x 1.81 lbs
Set 4: 12 x 1.81 lbs

Total: 87.09 lbs

7. Steven back ex

Set 1: 12 x 9.07 lbs
Set 2: 12 x 9.07 lbs
Set 3: 12 x 9.07 lbs
Set 4: 12 x 9.07 lbs

Total: 435.45 lbs

8. Shoulder super sets

Set 1: 10 x 4.54 lbs
Set 2: 10 x 4.54 lbs
Set 3: 10 x 4.54 lbs
Set 4: 10 x 4.54 lbs
Set 5: 10 x 4.54 lbs
Set 6: 10 x 4.54 lbs

Total: 272.16 lbs

9. Tricep superset

Set 1: 20 x 18.14 lbs
Set 2: 15 x 27.22 lbs
Set 3: 15 x 27.22 lbs
Set 4: 15 x 27.22 lbs
Set 5: 15 x 27.22 lbs
Set 6: 15 x 27.22 lbs
Set 7: 20 x 6.35 lbs
Set 8: 20 x 6.35 lbs
Set 9: 20 x 6.35 lbs
Set 10: 20 x 6.35 lbs
Set 11: 20 x 6.35 lbs
Set 12: 15 x 6.8 lbs
Set 13: 20 x 6.8 lbs
Set 14: 20 x 6.8 lbs
Set 15: 20 x 6.8 lbs

Total: 3549.36 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined