Shoulders/ traps

by ryanrj

Settings

lbskgs

Summary

December 6th, 2018
1 h
25 sets, 267 reps
14490 lbs

1. Overhead bb press (strict)

Set 1: 10 x 45 lbs
Set 2: 5 x 95 lbs
Set 3: 5 x 115 lbs
Set 4: 5 x 115 lbs
Set 5: 5 x 120 lbs
Set 6: 5 x 125 lbs

Total: 3300 lbs

2. Behind the neck press

Set 1: 10 x 45 lbs
Set 2: 10 x 65 lbs
Set 3: 10 x 65 lbs
Set 4: 10 x 65 lbs

Total: 2400 lbs

3. Uprght cable row

Set 1: 12 x 60 lbs
Set 2: 12 x 60 lbs
Set 3: 12 x 60 lbs

Total: 2160 lbs

4. Bb shrug (forward and reverse)

Set 1: 20 x 95 lbs
Set 2: 20 x 95 lbs
Set 3: 20 x 95 lbs

Total: 5700 lbs

5. Arnold press

Set 1: 10 x 15 lbs
Set 2: 10 x 15 lbs
Set 3: 10 x 15 lbs

Total: 450 lbs

6. Dead stop bench lateral raise

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

Total: 300 lbs

7. Rear delt (side on bench raise)

Set 1: 12 x 5 lbs
Set 2: 12 x 5 lbs
Set 3: 12 x 5 lbs

Total: 180 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined