STS (Week 12, Shoulders Traps Calves)

nach blee

Einstellungen

lbskgs

Zusammenfassung

November 12th, 2017
1 h
48 sets, 326 reps
25282.17 lbs

1. Dumbbell Shoulder Press

Set 1: 36 x 44.09 lbs
Set 2: 8 x 52.91 lbs
Set 3: 6 x 70.55 lbs
Set 4: 6 x 79.37 lbs
Set 5: 5 x 88.18 lbs
Set 6: 5 x 88.18 lbs
Set 7: 5 x 88.18 lbs
Set 8: 5 x 88.18 lbs
Set 9: 5 x 88.18 lbs

Total: 5114.72 lbs

2. Dumbbell Lateral Raises

Set 1: 5 x 70.55 lbs
Set 2: 5 x 70.55 lbs
Set 3: 5 x 70.55 lbs
Set 4: 5 x 70.55 lbs
Set 5: 5 x 70.55 lbs
Set 6: 8 x 44.09 lbs

Total: 2116.44 lbs

3. Dumbbell Shrugs

Set 1: 10 x 132.28 lbs
Set 2: 10 x 132.28 lbs
Set 3: 10 x 132.28 lbs

Total: 3968.32 lbs

4. Seated Bent Over Rear Deltoid Dumbell Raise

Set 1: 5 x 61.73 lbs
Set 2: 5 x 61.73 lbs
Set 3: 5 x 61.73 lbs
Set 4: 5 x 61.73 lbs
Set 5: 5 x 61.73 lbs
Set 6: 6 x 44.09 lbs

Total: 1807.79 lbs

5. One Arm Lateral Cable Raise

Set 1: 8 x 30.86 lbs
Set 2: 8 x 30.86 lbs
Set 3: 8 x 30.86 lbs
Set 4: 8 x 30.86 lbs
Set 5: 8 x 30.86 lbs
Set 6: 8 x 30.86 lbs

Total: 1481.51 lbs

6. Standing Dumbbell Upright Row

Set 1: 5 x 79.37 lbs
Set 2: 5 x 79.37 lbs
Set 3: 5 x 79.37 lbs
Set 4: 5 x 79.37 lbs
Set 5: 5 x 79.37 lbs
Set 6: 12 x 44.09 lbs

Total: 2513.27 lbs

7. Smith Machine Shrugs

Set 1: 6 x 157.19 lbs
Set 2: 6 x 157.19 lbs
Set 3: 6 x 157.19 lbs
Set 4: 6 x 157.19 lbs
Set 5: 6 x 157.19 lbs
Set 6: 6 x 157.19 lbs

Total: 5658.83 lbs

8. Overhead Press (Smith Machine)

Set 1: 5 x 69 lbs
Set 2: 5 x 91.05 lbs
Set 3: 5 x 91.05 lbs
Set 4: 5 x 91.05 lbs
Set 5: 5 x 91.05 lbs
Set 6: 5 x 91.05 lbs

Total: 2621.3 lbs

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