w3 back shoulder

Activity: Weights
Training Partner: NO !!!
Calories intake: 2,712
Est Cal burn: 3,742
2013-10-31 mets

Barbell Bent Over Row

Set 1 : 60.0×10
Set 2 : 80.0×10
Set 3 : 85.0×8
Set 4 : 90.0×8
Set 5 : 80×8
Set 6 : 60×10

Clean

Set 1 : 60.0×5
Set 2 : 70.0×5
Set 3 : 80.0×3
Set 4 : 80×3

Barbell Shrug

Set 1 : 180.0×10
Set 2 : 200.0×8
Set 3 : 200.0×8

Unilateral cable row

Set 1 : 50.0×10
Set 2 : 55.0×10
Set 3 : 55.0×10

Dumbbell Shoulder Press

Set 1 : 55.0×10
Set 2 : 60.0×7
Set 3 : 60.0×8

Dumbbell Front Raise

Set 1 : 30.0×10
Set 2 : 35×10
Set 3 : 35×10

Alternate Hammer Curl

Set 1 : 20.0×8
Set 2 : 17.5×10
Set 3 : 17.5×10

Full Range Of Motion Lat Pulldown

Set 1 : 50.0×10
Set 2 : 60.0×10
Set 3 : 50.0×10

x over oblique twist

Set 1 : 50.0×10
Set 2 : 50.0×10
Set 3 : 50.0×10

Pullups

Set 1 : 15 Laps/Reps

Triceps Pushdown V-Bar

Set 1 : 50.0×10
Set 2 : 50.0×10
Set 3 : 50.0×10

Damage:Levator.

NOTES:Supposed to be rest day. Screw it.. rest tommorow :).

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