Chest / shoulders

by ryanrj

Settings

lbskgs

Summary

February 20th, 2024
10 h
21 sets, 255 reps
17060 lbs

1. Incline smith press 30 deg (2 top 1 backoff)

Set 1: 6 x 205 lbs
Set 2: 9 x 185 lbs
Set 3: 10 x 155 lbs

Total: 4445 lbs

2. Flat db press

Set 1: 6 x 60 lbs
Set 2: 8 x 50 lbs
Set 3: 10 x 40 lbs

Total: 1160 lbs

3. Cable fly ( low/ mid/ high)

Set 1: 12 x 20 lbs
Set 2: 12 x 20 lbs
Set 3: 20 x 20 lbs

Total: 880 lbs

4. Pec dec fly

Set 1: 12 x 100 lbs
Set 2: 12 x 100 lbs
Set 3: 12 x 100 lbs

Total: 3600 lbs

5. Machine dips

Set 1: 12 x 150 lbs
Set 2: 12 x 150 lbs
Set 3: 12 x 150 lbs

Total: 5400 lbs

6. Lateral raise

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

Total: 900 lbs

7. Rear delt fly

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

Total: 675 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined