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Orange Bleue Rücken - Schulter

by jseifert

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Summary

  • event_availableFebruary 22nd, 2024
  • schedule3 h
  • equalizer41 sets,  619 reps
  • fitness_center14779 lbs

1. Seated Row

  • Set 1: 50 x 6.35 lbs
  • Set 2: 30 x 8.16 lbs
  • Set 3: 20 x 10.43 lbs
  • Set 4: 20 x 14.51 lbs
  • Set 5: 20 x 16.33 lbs
  • Set 6: 15 x 18.6 lbs
  • Set 7: 12 x 20.41 lbs
  • Set 8: 8 x 22.68 lbs
  • Set 9: 6 x 24.49 lbs

Total: 2240.29 lbs

2. LatPulldown

  • Set 1: 20 x 13.61 lbs
  • Set 2: 12 x 18.14 lbs
  • Set 3: 8 x 22.68 lbs
  • Set 4: 5 x 27.22 lbs

Total: 807.39 lbs

3. Schulter Seitheben

  • Set 1: 20 x 1.81 lbs
  • Set 2: 20 x 3.63 lbs
  • Set 3: 12 x 6.35 lbs

Total: 185.07 lbs

4. außenrotation OB

  • Set 1: 12 x 2.27 lbs
  • Set 2: 12 x 2.27 lbs

Total: 54.43 lbs

5. Rear Delt

  • Set 1: 20 x 4.08 lbs
  • Set 2: 20 x 6.35 lbs
  • Set 3: 15 x 8.16 lbs
  • Set 4: 12 x 10.43 lbs
  • Set 5: 15 x 12.25 lbs
  • Set 6: 15 x 14.51 lbs

Total: 857.74 lbs

6. Klimmzüge (eng) - fullrange of motion

  • Set 1: 8 x 32.66 lbs
  • Set 2: 6 x 32.66 lbs
  • Set 3: 4 x 32.66 lbs

Total: 587.86 lbs

7. Frontheben Seilzug einhändig (gestreckt)

  • Set 1: 15 x 4.54 lbs
  • Set 2: 12 x 4.54 lbs
  • Set 3: 5 x 9.07 lbs

Total: 167.83 lbs

8. Frontheben am Kabelzug

  • Set 1: 20 x 8.16 lbs
  • Set 2: 15 x 11.79 lbs
  • Set 3: 10 x 14.51 lbs

Total: 485.34 lbs

9. Scottbankcurls Langhantel

  • Set 1: 25 x 4.54 lbs
  • Set 2: 15 x 6.8 lbs
  • Set 3: 12 x 9.07 lbs
  • Set 4: 8 x 11.34 lbs
  • Set 5: 5 x 17.24 lbs

Total: 501.22 lbs

10. Hyperextensions

  • Set 1: 20 x 13.61 lbs
  • Set 2: 20 x 13.61 lbs
  • Set 3: 20 x 13.61 lbs

Total: 816.47 lbs