Upper body/ BJJ

by ryanrj

Settings

lbskgs

Summary

April 18th, 2018
1 h
39 sets, 536 reps
34290 lbs

1. Facepull

Set 1: 12 x 60 lbs
Set 2: 15 x 80 lbs
Set 3: 15 x 90 lbs
Set 4: 12 x 100 lbs
Set 5: 10 x 80 lbs
Set 6: 10 x 60 lbs

Total: 5870 lbs

2. Lateral cable raise

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

Total: 960 lbs

3. Rear delt fly/ prone face pull

Set 1: 24 x 10 lbs
Set 2: 24 x 10 lbs
Set 3: 24 x 10 lbs

Total: 720 lbs

4. Flat barbell bench press

Set 1: 10 x 45 lbs
Set 2: 5 x 95 lbs
Set 3: 5 x 135 lbs
Set 4: 5 x 165 lbs
Set 5: 10 x 185 lbs
Set 6: 8 x 185 lbs
Set 7: 7 x 185 lbs
Set 8: 10 x 135 lbs

Total: 8400 lbs

5. Cable row

Set 1: 12 x 120 lbs
Set 2: 12 x 120 lbs
Set 3: 12 x 120 lbs
Set 4: 12 x 120 lbs
Set 5: 12 x 120 lbs

Total: 7200 lbs

6. Barbell curl standing and seated

Set 1: 20 x 45 lbs
Set 2: 12 x 55 lbs
Set 3: 12 x 55 lbs
Set 4: 12 x 55 lbs

Total: 2880 lbs

7. Prone db tricep extension

Set 1: 12 x 35 lbs
Set 2: 12 x 50 lbs
Set 3: 10 x 60 lbs
Set 4: 10 x 60 lbs

Total: 2220 lbs

8. Db iso shrugs

Set 1: 30 x 60 lbs
Set 2: 30 x 60 lbs
Set 3: 30 x 60 lbs

Total: 5400 lbs

9. Incline db curl

Set 1: 20 x 20 lbs
Set 2: 12 x 20 lbs

Total: 640 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined