Shoulders / triceps

by ryanrj

Settings

lbskgs

Summary

September 27th, 2024
54 minutes
28 sets, 378 reps
20820 lbs

1. db AD press

Set 1: 10 x 50 lbs
Set 2: 10 x 50 lbs
Set 3: 10 x 50 lbs
Set 4: 10 x 50 lbs

Total: 2000 lbs

2. Machine dips

Set 1: 15 x 150 lbs
Set 2: 12 x 190 lbs
Set 3: 12 x 190 lbs
Set 4: 12 x 190 lbs

Total: 9090 lbs

3. Db lateral raise myo rep match

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

Total: 1600 lbs

4. V bar pressdown

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

Total: 4800 lbs

5. Cable upright row

Set 1: 15 x 30 lbs
Set 2: 12 x 50 lbs
Set 3: 12 x 50 lbs
Set 4: 12 x 50 lbs

Total: 2250 lbs

6. Rear delt cable

Set 1: 15 x 10 lbs
Set 2: 15 x 10 lbs
Set 3: 15 x 10 lbs
Set 4: 15 x 10 lbs

Total: 600 lbs

7. Dual cable kick down

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

Total: 480 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined