Phase 1 Shoulders & Back

by oscar-o-d

Settings

lbskgs

Summary

February 14th, 2017
1 h
65 sets, 908 reps
60007.62 lbs

1. BB Shoulder Press (Smith)

Set 1: 20 x 11.02 lbs
Set 2: 20 x 16.53 lbs
Set 3: 20 x 22.05 lbs
Set 4: 8 x 55.12 lbs
Set 5: 8 x 55.12 lbs
Set 6: 8 x 66.14 lbs
Set 7: 8 x 66.14 lbs
Set 8: 8 x 66.14 lbs
Set 9: 7 x 77.16 lbs

Total: 4001.39 lbs

2. Lat PD Narrow

Set 1: 20 x 57.32 lbs
Set 2: 20 x 57.32 lbs
Set 3: 20 x 62.83 lbs
Set 4: 8 x 131.18 lbs
Set 5: 20 x 62.83 lbs
Set 6: 8 x 131.18 lbs
Set 7: 20 x 62.83 lbs
Set 8: 7 x 147.71 lbs
Set 9: 20 x 57.32 lbs
Set 10: 7 x 147.71 lbs
Set 11: 10 x 57.32 lbs
Set 12: 8 x 125.66 lbs
Set 13: 20 x 57.32 lbs
Set 14: 8 x 125.66 lbs
Set 15: 20 x 57.32 lbs

Total: 16252.48 lbs

3. Pull Ups

Set 1: 10 x 125.66 lbs
Set 2: 10 x 125.66 lbs
Set 3: 10 x 125.66 lbs
Set 4: 10 x 125.66 lbs
Set 5: 10 x 125.66 lbs

Total: 6283.17 lbs

4. DB lateral raise

Set 1: 10 x 26.46 lbs
Set 2: 10 x 13.23 lbs
Set 3: 10 x 26.46 lbs
Set 4: 10 x 13.23 lbs
Set 5: 10 x 26.46 lbs
Set 6: 10 x 13.23 lbs
Set 7: 10 x 26.46 lbs
Set 8: 10 x 13.23 lbs
Set 9: 10 x 26.46 lbs
Set 10: 10 x 13.23 lbs

Total: 1984.16 lbs

5. B/O DB lateral raise

Set 1: 12 x 13.23 lbs
Set 2: 12 x 13.23 lbs
Set 3: 12 x 13.23 lbs
Set 4: 12 x 13.23 lbs

Total: 634.93 lbs

6. Steven back ex

Set 1: 12 x 38.58 lbs
Set 2: 12 x 38.58 lbs
Set 3: 12 x 38.58 lbs
Set 4: 12 x 38.58 lbs

Total: 1851.88 lbs

7. Rear delt machine

Set 1: 12 x 57.32 lbs
Set 2: 12 x 57.32 lbs
Set 3: 12 x 57.32 lbs
Set 4: 12 x 41.89 lbs

Total: 2566.18 lbs

8. Cable Crunch

Set 1: 10 x 100.31 lbs
Set 2: 10 x 100.31 lbs
Set 3: 10 x 108.03 lbs
Set 4: 10 x 108.03 lbs
Set 5: 10 x 108.03 lbs
Set 6: 10 x 108.03 lbs

Total: 6327.27 lbs

9. 30s plank

Set 1: 30 x 110.23 lbs
Set 2: 30 x 110.23 lbs
Set 3: 30 x 110.23 lbs
Set 4: 30 x 110.23 lbs
Set 5: 30 x 110.23 lbs

Total: 16534.67 lbs

10. Swiss ball sit up

Set 1: 27 x 44.09 lbs
Set 2: 27 x 44.09 lbs
Set 3: 27 x 44.09 lbs

Total: 3571.49 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined