Shoulders / arms

by ryanrj

Settings

lbskgs

Summary

October 2nd, 2018
1 h
52 sets, 640 reps
37615 lbs

1. Defranco band warmup

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

Total: 3150 lbs

2. Oh DB press

Set 1: 10 x 25 lbs
Set 2: 10 x 50 lbs
Set 3: 10 x 55 lbs
Set 4: 10 x 60 lbs
Set 5: 8 x 60 lbs

Total: 2380 lbs

3. Upright row

Set 1: 12 x 45 lbs
Set 2: 10 x 95 lbs
Set 3: 10 x 65 lbs
Set 4: 10 x 65 lbs
Set 5: 10 x 65 lbs

Total: 3440 lbs

4. Db fly run the rack

Set 1: 10 x 10 lbs
Set 2: 10 x 15 lbs
Set 3: 10 x 20 lbs
Set 4: 10 x 25 lbs
Set 5: 10 x 30 lbs
Set 6: 10 x 25 lbs
Set 7: 10 x 20 lbs
Set 8: 10 x 15 lbs
Set 9: 10 x 10 lbs

Total: 1700 lbs

5. WIde Barbell shrug

Set 1: 20 x 135 lbs
Set 2: 15 x 185 lbs
Set 3: 12 x 205 lbs
Set 4: 10 x 225 lbs
Set 5: 10 x 225 lbs
Set 6: 10 x 225 lbs

Total: 14685 lbs

6. A. Db skullcrusher

Set 1: 15 x 25 lbs
Set 2: 12 x 30 lbs
Set 3: 12 x 30 lbs
Set 4: 10 x 30 lbs

Total: 1395 lbs

7. B. Db incline curl

Set 1: 15 x 25 lbs
Set 2: 11 x 30 lbs
Set 3: 8 x 30 lbs
Set 4: 10 x 25 lbs

Total: 1195 lbs

8. A. Cable press down

Set 1: 10 x 100 lbs
Set 2: 12 x 80 lbs
Set 3: 12 x 80 lbs
Set 4: 12 x 80 lbs

Total: 3880 lbs

9. B. Cable curl

Set 1: 15 x 60 lbs
Set 2: 12 x 80 lbs
Set 3: 12 x 80 lbs
Set 4: 12 x 80 lbs

Total: 3780 lbs

10. A. Db oh ext

Set 1: 15 x 20 lbs
Set 2: 12 x 20 lbs
Set 3: 12 x 20 lbs
Set 4: 12 x 20 lbs

Total: 1020 lbs

11. B. Db concentration curl

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

Total: 990 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined