Deutschexpand_more

Esquinzo 3

nach jseifert

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Zusammenfassung

  • event_availableNovember 14th, 2013
  • schedule1 h
  • equalizer46 sets,  609 reps
  • fitness_center10543 lbs

1. Latissimus Zug griff außen

  • Set 1: 30 x 11.34 lbs
  • Set 2: 15 x 15.88 lbs
  • Set 3: 15 x 18.14 lbs
  • Set 4: 10 x 20.41 lbs
  • Set 5: 8 x 22.68 lbs
  • Set 6: 6 x 24.95 lbs

Total: 1385.72 lbs

2. Rudern (Esquinzo)

  • Set 1: 20 x 15.88 lbs
  • Set 2: 15 x 18.14 lbs
  • Set 3: 15 x 20.41 lbs
  • Set 4: 20 x 22.68 lbs
  • Set 5: 15 x 24.95 lbs
  • Set 6: 12 x 27.22 lbs
  • Set 7: 8 x 29.48 lbs
  • Set 8: 6 x 31.75 lbs

Total: 2476.61 lbs

3. Butterfly reverse

  • Set 1: 20 x 0.57 lbs
  • Set 2: 20 x 0.57 lbs
  • Set 3: 20 x 1.13 lbs
  • Set 4: 12 x 1.7 lbs
  • Set 5: 8 x 1.7 lbs
  • Set 6: 8 x 1.13 lbs
  • Set 7: 12 x 0.57 lbs

Total: 95.25 lbs

4. Schulter Außenrotation

  • Set 1: 20 x 0.57 lbs
  • Set 2: 15 x 1.13 lbs
  • Set 3: 15 x 1.13 lbs
  • Set 4: 8 x 1.7 lbs
  • Set 5: 12 x 1.13 lbs
  • Set 6: 12 x 0.57 lbs

Total: 79.38 lbs

5. Schulter Innenrotation

  • Set 1: 20 x 1.13 lbs
  • Set 2: 20 x 1.7 lbs
  • Set 3: 15 x 2.27 lbs
  • Set 4: 12 x 2.83 lbs
  • Set 5: 6 x 2.83 lbs
  • Set 6: 6 x 2.27 lbs
  • Set 7: 6 x 1.7 lbs

Total: 165.56 lbs

6. Schulter Seitheben

  • Set 1: 20 x 2.27 lbs
  • Set 2: 12 x 3.18 lbs
  • Set 3: 10 x 3.63 lbs

Total: 119.75 lbs

7. Schulter Frontheben

  • Set 1: 20 x 2.27 lbs
  • Set 2: 20 x 3.18 lbs

Total: 108.86 lbs

8. Bizeps Kurzhantel

  • Set 1: 20 x 4.54 lbs
  • Set 2: 15 x 5.44 lbs
  • Set 3: 6 x 6.35 lbs
  • Set 4: 5 x 7.26 lbs
  • Set 5: 8 x 6.35 lbs
  • Set 6: 4 x 5.44 lbs
  • Set 7: 7 x 4.54 lbs

Total: 351.08 lbs