w3 back shoulder
Activity: Weights
Training Partner: NO !!!
Calories intake: 2,712
Est Cal burn: 3,742
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 :).