LAF - CST

by trspanache

Settings

lbskgs

Summary

October 27th, 2015
1 h
32 sets, 357 reps
30505 lbs

1. Rack Bench press

Set 1: 8 x 185 lbs
Set 2: 7 x 165 lbs
Set 3: 7 x 155 lbs
Set 4: 9 x 135 lbs

Total: 4935 lbs

2. Incline bench press

Set 1: 6 x 135 lbs
Set 2: 8 x 125 lbs
Set 3: 7 x 115 lbs

Total: 2615 lbs

3. Bench triceps dips

Set 1: 20 x 50 lbs
Set 2: 20 x 50 lbs
Set 3: 20 x 50 lbs

Total: 3000 lbs

4. Machine Flies

Set 1: 10 x 180 lbs
Set 2: 10 x 160 lbs
Set 3: 13 x 140 lbs

Total: 5220 lbs

5. Machine rear deltoid

Set 1: 13 x 130 lbs
Set 2: 12 x 130 lbs
Set 3: 11 x 120 lbs

Total: 4570 lbs

6. Barbell Pull up

Set 1: 15 x 80 lbs
Set 2: 15 x 80 lbs
Set 3: 15 x 80 lbs

Total: 3600 lbs

7. Cable standing cross shoulder raise

Set 1: 15 x 50 lbs
Set 2: 15 x 0 lbs

Total: 750 lbs

8. Machine vertical press

Set 1: 8 x 95 lbs
Set 2: 9 x 80 lbs
Set 3: 9 x 65 lbs

Total: 2065 lbs

9. Machine rack shoulder press

Set 1: 8 x 70 lbs
Set 2: 8 x 60 lbs
Set 3: 6 x 60 lbs
Set 4: 11 x 50 lbs
Set 5: 12 x 50 lbs

Total: 2550 lbs

10. Seated dumbell shoulder raise

Set 1: 10 x 40 lbs
Set 2: 10 x 40 lbs
Set 3: 10 x 40 lbs

Total: 1200 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined