Upper week 9 free day (arms) + stairmaster

by ryanrj

Settings

lbskgs

Summary

September 14th, 2018
1 h
55 sets, NaN reps
NaN lbs

1. Band pullaparts 30/ facepulls 30 / dislocates 10

Set 1: 70 x 35 lbs
Set 2: 70 x 35 lbs
Set 3: 70 x 35 lbs

Total: 7350 lbs

2. *Weighted pullups 208+ 10 lbs

Set 1: 3 x 208 lbs
Set 2: 3 x 218 lbs
Set 3: 3 x 228 lbs
Set 4: 3 x 238 lbs
Set 5: 3 x 248 lbs
Set 6: 3 x 243 lbs
Set 7: 3 x 238 lbs
Set 8: 3 x 228 lbs
Set 9: 3 x 218 lbs
Set 10: 3 x 208 lbs

Total: 6825 lbs

3. A. Incline dumbell press press

Set 1: 20 x 60 lbs
Set 2: 15 x 70 lbs
Set 3: 6 x 80 lbs
Set 4: 5 x 70 lbs
Set 5: 8 x 65 lbs
Set 6: 8 x 60 lbs

Total: 4080 lbs

4. B. Barbell chest supported row

Set 1: 15 x 135 lbs
Set 2: 12 x 135 lbs
Set 3: 12 x 135 lbs
Set 4: 10 x 135 lbs
Set 5: 10 x 135 lbs

Total: 7965 lbs

5. C. Rear delt fly

Set 1: 15 x 10 lbs
Set 2: 12 x 10 lbs
Set 3: 12 x 10 lbs
Set 4: 12 x 10 lbs
Set 5: 12 x 10 lbs

Total: 630 lbs

6. A. Cable chest fly

Set 1: 20 x 30 lbs
Set 2: 15 x 40 lbs
Set 3: 12 x 40 lbs
Set 4: 12 x 40 lbs

Total: 2160 lbs

7. B. Db lateral raise

Set 1: 15 x 20 lbs
Set 2: 12 x 20 lbs
Set 3: 10 x 20 lbs
Set 4: 15 x 15 lbs

Total: 965 lbs

8. C. Db shrug

Set 1: 15 x 70 lbs
Set 2: 15 x 65 lbs
Set 3: 15 x 60 lbs
Set 4: 12 x 60 lbs

Total: 3645 lbs

9. A. Ez bar preacher curl

Set 1: 15 x 55 lbs
Set 2: 12 x 55 lbs
Set 3: 10 x 55 lbs
Set 4: 8 x 55 lbs

Total: 2475 lbs

10. B. Db incline oh extension

Set 1: 12 x 60 lbs
Set 2: 12 x 60 lbs
Set 3: 10 x 60 lbs
Set 4: 8 x 60 lbs

Total: 2520 lbs

11. A. Db incline curl

Set 1: 10 x 20 lbs
Set 2: null x 20 lbs
Set 3: null x 20 lbs

Total: NaN lbs

12. B. Tricep db to chest extension

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

Total: 900 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined