ME upper week 9

by ryanrj

Settings

lbskgs

Summary

September 10th, 2018
59 minutes
37 sets, 348 reps
24645 lbs

1. Barbell bench press

Set 1: 5 x 45 lbs
Set 2: 5 x 95 lbs
Set 3: 3 x 135 lbs
Set 4: 2 x 165 lbs
Set 5: 1 x 205 lbs
Set 6: 1 x 235 lbs
Set 7: 1 x 245 lbs
Set 8: 3 x 225 lbs
Set 9: 1 x 225 lbs
Set 10: 3 x 205 lbs

Total: 3635 lbs

2. Banded pushups

Set 1: 12 x 100 lbs
Set 2: 12 x 100 lbs
Set 3: 10 x 100 lbs
Set 4: 10 x 100 lbs

Total: 4400 lbs

3. A. Pendlay row

Set 1: 12 x 115 lbs
Set 2: 12 x 115 lbs
Set 3: 12 x 115 lbs
Set 4: 12 x 115 lbs

Total: 5520 lbs

4. B. Facepulls banded

Set 1: 20 x 60 lbs
Set 2: 20 x 60 lbs
Set 3: 20 x 60 lbs
Set 4: 20 x 60 lbs

Total: 4800 lbs

5. A. Iso dynamic lateral raise

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

Total: 150 lbs

6. B. Cuban press

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

Total: 150 lbs

7. C. Curl lateral raise extend

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

Total: 150 lbs

8. A. Dumbell curl

Set 1: 12 x 30 lbs
Set 2: 10 x 30 lbs
Set 3: 10 x 30 lbs

Total: 960 lbs

9. B. Tricep pressdown

Set 1: 20 x 100 lbs
Set 2: 12 x 120 lbs
Set 3: 12 x 120 lbs

Total: 4880 lbs

Name

Set	Reps	Weight	Previous
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