Upper - shoulder and arms

by ryanrj

Settings

lbskgs

Summary

May 14th, 2021
1 h
31 sets, 416 reps
21005 lbs

1. Standing far bar press

Set 1: 8 x 30 lbs
Set 2: 10 x 80 lbs
Set 3: 8 x 100 lbs
Set 4: 8 x 100 lbs
Set 5: 8 x 100 lbs

Total: 3440 lbs

2. Band YWTL

Set 1: 32 x 20 lbs
Set 2: 32 x 20 lbs
Set 3: 32 x 20 lbs
Set 4: 32 x 20 lbs

Total: 2560 lbs

3. Db shoulder press

Set 1: 10 x 35 lbs
Set 2: 10 x 35 lbs
Set 3: 10 x 35 lbs

Total: 1050 lbs

4. Cable lateral raise

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

Total: 300 lbs

5. Rear delt pec dec

Set 1: 15 x 55 lbs
Set 2: 15 x 55 lbs
Set 3: 15 x 55 lbs

Total: 2475 lbs

6. Cable tricep pressdown

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

Total: 3000 lbs

7. Db rolling tricep extensions

Set 1: 8 x 20 lbs
Set 2: 8 x 20 lbs
Set 3: 8 x 20 lbs

Total: 480 lbs

8. Dip machine

Set 1: 20 x 100 lbs
Set 2: 15 x 110 lbs
Set 3: 12 x 120 lbs
Set 4: 10 x 110 lbs
Set 5: 8 x 100 lbs

Total: 6990 lbs

9. Cross body hammer curls

Set 1: 12 x 30 lbs
Set 2: 10 x 35 lbs

Total: 710 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined