Back and shoulders workout

by ryan-stroup

Settings

lbskgs

Summary

January 29th, 2024
1 h
22 sets, 220 reps
19806 lbs

1. Pull ups

Set 1: 7 x 177 lbs
Set 2: 6 x 177 lbs
Set 3: 5 x 177 lbs

Total: 3186 lbs

2. Wide Grip Lat Pull Down

Set 1: 15 x 110 lbs
Set 2: 12 x 140 lbs
Set 3: 10 x 140 lbs
Set 4: 10 x 140 lbs

Total: 6130 lbs

3. Seated Cable Rows

Set 1: 12 x 140 lbs
Set 2: 12 x 140 lbs
Set 3: 12 x 140 lbs
Set 4: 12 x 160 lbs

Total: 6960 lbs

4. Land mine Bent over row

Set 1: 10 x 70 lbs
Set 2: 10 x 70 lbs
Set 3: 10 x 70 lbs

Total: 2100 lbs

5. Cable front raise

Set 1: 10 x 20 lbs
Set 2: 10 x 20 lbs
Set 3: 10 x 20 lbs

Total: 600 lbs

6. Cable lateral raise

Set 1: 10 x 20 lbs
Set 2: 10 x 20 lbs
Set 3: 10 x 20 lbs

Total: 600 lbs

7. Cable rear delt flys

Set 1: 7 x 15 lbs
Set 2: 10 x 12.5 lbs

Total: 230 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined