Shoulders - 2 years out

nach fallingwithstyle2012

Einstellungen

lbskgs

Zusammenfassung

February 9th, 2025
1 h
38 sets, 250 reps
11649.39 lbs

1. Warm up

Set 1: 10 x 44.09 lbs

Total: 440.92 lbs

2. Shoulder press - plates level 5

Set 1: 8 x 88.18 lbs
Set 2: 5 x 121.25 lbs
Set 3: 4 x 132.28 lbs
Set 4: 2 x 154.32 lbs
Set 5: 1 x 154.32 lbs
Set 6: 1 x 154.32 lbs

Total: 2458.15 lbs

3. Standing reverse shoulder press - plates

Set 1: 7 x 88.18 lbs
Set 2: 5 x 110.23 lbs
Set 3: 4 x 121.25 lbs
Set 4: 3 x 132.28 lbs
Set 5: 2 x 143.3 lbs
Set 6: 1 x 143.3 lbs

Total: 2480.2 lbs

4. Cable Crossover - side level 10

Set 1: 12 x 16.53 lbs
Set 2: 10 x 19.29 lbs
Set 3: 8 x 27.56 lbs
Set 4: 5 x 28.94 lbs

Total: 756.46 lbs

5. Cale cross over raise

Set 1: 10 x 16.53 lbs
Set 2: 9 x 17.86 lbs
Set 3: 6 x 19.18 lbs
Set 4: 6 x 19.18 lbs

Total: 556.23 lbs

6. Cable Crossover - side delt level 26

Set 1: 8 x 5.51 lbs
Set 2: 9 x 5.51 lbs
Set 3: 9 x 5.51 lbs
Set 4: 4 x 5.51 lbs

Total: 165.35 lbs

7. Face pull - level 32

Set 1: 10 x 33.07 lbs
Set 2: 11 x 30.31 lbs
Set 3: 10 x 30.31 lbs
Set 4: 9 x 32.19 lbs

Total: 1256.97 lbs

8. Cable pull - front

Set 1: 10 x 13.78 lbs
Set 2: 8 x 16.53 lbs
Set 3: 6 x 16.53 lbs

Total: 369.27 lbs

9. Dumbell shrug

Set 1: 8 x 88.18 lbs
Set 2: 8 x 88.18 lbs
Set 3: 8 x 88.18 lbs

Total: 2116.44 lbs

10. Dips

Set 1: 4 x 149.91 lbs
Set 2: 3 x 149.91 lbs

Total: 1049.4 lbs

11. Leg raises (hanging)

Set 1: 6 x 0 lbs

Total: 0 lbs

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