Dynamic upper week 8

by ryanrj

Settings

lbskgs

Summary

September 7th, 2018
1 h
48 sets, 663 reps
22250.97 lbs

1. Band pull aparts

Set 1: 35 x 15.88 lbs
Set 2: 35 x 15.88 lbs
Set 3: 35 x 15.88 lbs
Set 4: 35 x 15.88 lbs
Set 5: 35 x 15.88 lbs

Total: 2778.25 lbs

2. Plyo pushups banded

Set 1: 5 x 61.23 lbs
Set 2: 5 x 61.23 lbs
Set 3: 5 x 61.23 lbs
Set 4: 5 x 61.23 lbs
Set 5: 5 x 61.23 lbs

Total: 1530.87 lbs

3. A. pullup no weight

Set 1: 5 x 94.35 lbs
Set 2: 5 x 94.35 lbs
Set 3: 5 x 94.35 lbs
Set 4: 5 x 94.35 lbs
Set 5: 5 x 94.35 lbs

Total: 2358.68 lbs

4. B lat pulldown

Set 1: 20 x 68.04 lbs
Set 2: 20 x 68.04 lbs
Set 3: 20 x 68.04 lbs
Set 4: 20 x 68.04 lbs
Set 5: 20 x 68.04 lbs

Total: 6803.89 lbs

5. A. Cable chest fly

Set 1: 20 x 13.61 lbs
Set 2: 17 x 18.14 lbs
Set 3: 12 x 22.68 lbs
Set 4: 12 x 22.68 lbs
Set 5: 12 x 22.68 lbs
Set 6: 12 x 18.14 lbs

Total: 1614.79 lbs

6. B. Bent over lateral raise

Set 1: 20 x 4.54 lbs
Set 2: 20 x 6.8 lbs
Set 3: 12 x 11.34 lbs
Set 4: 12 x 11.34 lbs
Set 5: 12 x 11.34 lbs
Set 6: 8 x 9.07 lbs
Set 7: 5 x 6.8 lbs

Total: 741.62 lbs

7. Tricep cable pressdown

Set 1: 15 x 54.43 lbs
Set 2: 15 x 54.43 lbs
Set 3: 12 x 58.97 lbs
Set 4: 10 x 58.97 lbs
Set 5: 9 x 58.97 lbs

Total: 3460.91 lbs

8. Cable curl

Set 1: 15 x 36.29 lbs
Set 2: 12 x 45.36 lbs
Set 3: 12 x 45.36 lbs
Set 4: 10 x 45.36 lbs
Set 5: 10 x 45.36 lbs

Total: 2540.12 lbs

9. Concentration hammer preacher curl

Set 1: 12 x 6.8 lbs
Set 2: 10 x 9.07 lbs
Set 3: 8 x 11.34 lbs
Set 4: 7 x 11.34 lbs
Set 5: 7 x 11.34 lbs

Total: 421.84 lbs

Name

Set	Reps	Weight	Previous
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