Dynamic upper week 7

by ryanrj

Settings

lbskgs

Summary

August 30th, 2018
2 h
55 sets, 807 reps
46450 lbs

1. Band pullaparts

Set 1: 20 x 35 lbs
Set 2: 20 x 35 lbs
Set 3: 20 x 35 lbs
Set 4: 20 x 35 lbs

Total: 2800 lbs

2. Plyo pushups

Set 1: 5 x 100 lbs
Set 2: 5 x 100 lbs
Set 3: 5 x 100 lbs
Set 4: 5 x 100 lbs
Set 5: 5 x 100 lbs
Set 6: 5 x 100 lbs

Total: 3000 lbs

3. A. Weighted chinups 212+

Set 1: 5 x 10 lbs
Set 2: 5 x 10 lbs
Set 3: 5 x 10 lbs
Set 4: 5 x 10 lbs
Set 5: 5 x 10 lbs

Total: 250 lbs

4. B. Lat pulldowns

Set 1: 20 x 100 lbs
Set 2: 20 x 100 lbs
Set 3: 20 x 90 lbs
Set 4: 20 x 80 lbs
Set 5: 20 x 80 lbs

Total: 9000 lbs

5. A. Thumb up front raise

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

Total: 300 lbs

6. B. Lateral raise

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

Total: 300 lbs

7. C. Arnold press

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

Total: 300 lbs

8. A. Db chest fly

Set 1: 20 x 25 lbs
Set 2: 20 x 30 lbs
Set 3: 20 x 35 lbs

Total: 1800 lbs

9. B. Rear delt raise

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

Total: 600 lbs

10. * pushup challenge (4 min)

Set 1: 62 x 100 lbs

Total: 6200 lbs

11. A. Cable curls

Set 1: 20 x 60 lbs
Set 2: 20 x 70 lbs
Set 3: 15 x 80 lbs
Set 4: 10 x 90 lbs
Set 5: 10 x 80 lbs
Set 6: 10 x 70 lbs
Set 7: 10 x 60 lbs
Set 8: 20 x 50 lbs

Total: 7800 lbs

12. B. Cable pressdown

Set 1: 20 x 100 lbs
Set 2: 20 x 110 lbs
Set 3: 15 x 120 lbs
Set 4: 10 x 130 lbs
Set 5: 10 x 120 lbs
Set 6: 10 x 100 lbs
Set 7: 10 x 90 lbs
Set 8: 20 x 80 lbs

Total: 12000 lbs

13. Cable chest fly

Set 1: 30 x 30 lbs
Set 2: 20 x 30 lbs
Set 3: 20 x 30 lbs

Total: 2100 lbs

Name

Set	Reps	Weight	Previous
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