Arms / chest/ shoulders

by ryanrj

Settings

lbskgs

Summary

September 12th, 2022
58 minutes
32 sets, 531 reps
27435 lbs

1. Band YWTL

Set 1: 40 x 25 lbs
Set 2: 40 x 25 lbs
Set 3: 40 x 25 lbs
Set 4: 40 x 25 lbs

Total: 4000 lbs

2. Tricep rope extension ans OH extension

Set 1: 20 x 60 lbs
Set 2: 20 x 60 lbs
Set 3: 20 x 60 lbs

Total: 3600 lbs

3. Smith JM press

Set 1: 10 x 95 lbs
Set 2: 10 x 115 lbs
Set 3: 8 x 135 lbs
Set 4: 10 x 95 lbs

Total: 4130 lbs

4. Hammer curls

Set 1: 10 x 25 lbs
Set 2: 10 x 25 lbs
Set 3: 10 x 25 lbs

Total: 750 lbs

5. Dip machine

Set 1: 15 x 150 lbs
Set 2: 15 x 150 lbs
Set 3: 15 x 150 lbs

Total: 6750 lbs

6. Spider curls

Set 1: 10 x 55 lbs
Set 2: 10 x 55 lbs
Set 3: 10 x 55 lbs

Total: 1650 lbs

7. Lateral raise

Set 1: 10 x 15 lbs
Set 2: 10 x 15 lbs
Set 3: 10 x 15 lbs

Total: 450 lbs

8. Kb skullcrusher

Set 1: 15 x 20 lbs
Set 2: 15 x 20 lbs
Set 3: 15 x 20 lbs

Total: 900 lbs

9. Ez 21s

Set 1: 21 x 35 lbs
Set 2: 21 x 35 lbs
Set 3: 21 x 35 lbs

Total: 2205 lbs

10. Pec dec fly

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

Total: 3000 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined