Deutschexpand_more

Shoulders - 2 years out

nach fallingwithstyle2012

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Zusammenfassung

  • event_availableMarch 2nd, 2025
  • schedule1 h
  • equalizer38 sets,  270 reps
  • fitness_center7841.13 lbs

1. Warm up

  • Set 1: 10 x 18.14 lbs

Total: 181.44 lbs

2. Shoulder press - plates level 5

  • Set 1: 6 x 27.22 lbs
  • Set 2: 5 x 29.48 lbs
  • Set 3: 4 x 31.75 lbs
  • Set 4: 3 x 34.02 lbs
  • Set 5: 3 x 35.15 lbs

Total: 645.24 lbs

3. Standing reverse shoulder press - plates

  • Set 1: 6 x 24.95 lbs
  • Set 2: 4 x 27.22 lbs
  • Set 3: 3 x 29.48 lbs
  • Set 4: 3 x 30.62 lbs
  • Set 5: 1 x 31.75 lbs

Total: 470.6 lbs

4. Cable Crossover - side level 10

  • Set 1: 10 x 6.24 lbs
  • Set 2: 9 x 6.8 lbs
  • Set 3: 10 x 6.8 lbs
  • Set 4: 6 x 7.48 lbs

Total: 236.55 lbs

5. Cale cross over raise

  • Set 1: 11 x 4.54 lbs
  • Set 2: 8 x 5.67 lbs
  • Set 3: 7 x 6.12 lbs
  • Set 4: 5 x 6.8 lbs

Total: 172.14 lbs

6. Cable Crossover - side delt level 26

  • Set 1: 10 x 1.98 lbs
  • Set 2: 7 x 2.27 lbs
  • Set 3: 8 x 2.27 lbs
  • Set 4: 5 x 2.83 lbs

Total: 68.04 lbs

7. Face pull - level 32

  • Set 1: 10 x 8.5 lbs
  • Set 2: 10 x 8.79 lbs
  • Set 3: 8 x 9.07 lbs
  • Set 4: 8 x 9.07 lbs

Total: 318.08 lbs

8. Cable pull - front

  • Set 1: 10 x 3.97 lbs
  • Set 2: 9 x 4.25 lbs
  • Set 3: 7 x 4.54 lbs
  • Set 4: 6 x 4.54 lbs

Total: 136.93 lbs

9. Dumbell shrug

  • Set 1: 12 x 16.33 lbs
  • Set 2: 10 x 18.14 lbs
  • Set 3: 8 x 19.96 lbs
  • Set 4: 7 x 21.77 lbs

Total: 689.46 lbs

10. Dips - shoulders day

  • Set 1: 8 x 30.39 lbs
  • Set 2: 7 x 30.39 lbs
  • Set 3: 6 x 30.39 lbs

Total: 638.2 lbs