Back and shoulders workout

by ryan-stroup

Settings

lbskgs

Summary

July 6th, 2023
1 h
28 sets, 317 reps
19576 lbs

1. Seated Cable Rows

Set 1: 12 x 85 lbs
Set 2: 10 x 100 lbs
Set 3: 10 x 100 lbs
Set 4: 10 x 105 lbs

Total: 4070 lbs

2. Machine Lat Pull Down

Set 1: 10 x 100 lbs
Set 2: 10 x 100 lbs
Set 3: 10 x 100 lbs
Set 4: 10 x 85 lbs

Total: 3850 lbs

3. Bent Over Row with dumbbells

Set 1: 10 x 60 lbs
Set 2: 10 x 70 lbs
Set 3: 12 x 70 lbs
Set 4: 12 x 70 lbs

Total: 2980 lbs

4. Front Raises

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

Total: 1080 lbs

5. Lateral raise

Set 1: 10 x 30 lbs
Set 2: 10 x 30 lbs
Set 3: 12 x 30 lbs

Total: 960 lbs

6. Rear delt flys

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

Total: 1080 lbs

7. GHD extensions

Set 1: 12 x 0 lbs
Set 2: 15 x 0 lbs
Set 3: 12 x 20 lbs
Set 4: 12 x 20 lbs

Total: 480 lbs

8. Kettle bell shoulder shrugs

Set 1: 12 x 141 lbs
Set 2: 12 x 141 lbs
Set 3: 12 x 141 lbs

Total: 5076 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined