Back / read delts

by ryanrj

Settings

lbskgs

Summary

June 11th, 2024
9 h
31 sets, 386 reps
30585 lbs

1. Rear delt cable fly

Set 1: 20 x 20 lbs
Set 2: 15 x 25 lbs
Set 3: 15 x 25 lbs
Set 4: 12 x 25 lbs
Set 5: 10 x 20 lbs

Total: 1650 lbs

2. Machine pulldown

Set 1: 15 x 110 lbs
Set 2: 12 x 130 lbs
Set 3: 12 x 130 lbs

Total: 4770 lbs

3. Chest supp db row

Set 1: 12 x 45 lbs
Set 2: 12 x 45 lbs
Set 3: 10 x 45 lbs
Set 4: 10 x 35 lbs

Total: 1880 lbs

4. A Smith machine shrug

Set 1: 20 x 95 lbs
Set 2: 12 x 145 lbs
Set 3: 12 x 145 lbs
Set 4: 10 x 145 lbs
Set 5: 10 x 95 lbs

Total: 7780 lbs

5. B smith machine row

Set 1: 15 x 95 lbs
Set 2: 12 x 145 lbs
Set 3: 12 x 145 lbs
Set 4: 10 x 145 lbs
Set 5: 10 x 95 lbs

Total: 7305 lbs

6. A cable pullover

Set 1: 12 x 70 lbs
Set 2: 12 x 70 lbs
Set 3: 12 x 70 lbs

Total: 2520 lbs

7. B cable facepull

Set 1: 12 x 70 lbs
Set 2: 12 x 70 lbs
Set 3: 12 x 70 lbs

Total: 2520 lbs

8. Single arm shrugs

Set 1: 12 x 60 lbs
Set 2: 12 x 60 lbs
Set 3: 12 x 60 lbs

Total: 2160 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined