Deutschexpand_more

Orange Bleue Rücken - Schulter

nach jseifert

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Zusammenfassung

  • event_availableFebruary 22nd, 2024
  • schedule3 h
  • equalizer41 sets,  619 reps
  • fitness_center32582.12 lbs

1. Seated Row

  • Set 1: 50 x 30.86 lbs
  • Set 2: 30 x 39.68 lbs
  • Set 3: 20 x 50.71 lbs
  • Set 4: 20 x 70.55 lbs
  • Set 5: 20 x 79.37 lbs
  • Set 6: 15 x 90.39 lbs
  • Set 7: 12 x 99.21 lbs
  • Set 8: 8 x 110.23 lbs
  • Set 9: 6 x 119.05 lbs

Total: 10888.63 lbs

2. LatPulldown

  • Set 1: 20 x 66.14 lbs
  • Set 2: 12 x 88.18 lbs
  • Set 3: 8 x 110.23 lbs
  • Set 4: 5 x 132.28 lbs

Total: 3924.23 lbs

3. Schulter Seitheben

  • Set 1: 20 x 8.82 lbs
  • Set 2: 20 x 17.64 lbs
  • Set 3: 12 x 30.86 lbs

Total: 899.49 lbs

4. außenrotation OB

  • Set 1: 12 x 11.02 lbs
  • Set 2: 12 x 11.02 lbs

Total: 264.55 lbs

5. Rear Delt

  • Set 1: 20 x 19.84 lbs
  • Set 2: 20 x 30.86 lbs
  • Set 3: 15 x 39.68 lbs
  • Set 4: 12 x 50.71 lbs
  • Set 5: 15 x 59.52 lbs
  • Set 6: 15 x 70.55 lbs

Total: 4168.94 lbs

6. Klimmzüge (eng) - fullrange of motion

  • Set 1: 8 x 158.73 lbs
  • Set 2: 6 x 158.73 lbs
  • Set 3: 4 x 158.73 lbs

Total: 2857.19 lbs

7. Frontheben Seilzug einhändig (gestreckt)

  • Set 1: 15 x 22.05 lbs
  • Set 2: 12 x 22.05 lbs
  • Set 3: 5 x 44.09 lbs

Total: 815.71 lbs

8. Frontheben am Kabelzug

  • Set 1: 20 x 39.68 lbs
  • Set 2: 15 x 57.32 lbs
  • Set 3: 10 x 70.55 lbs

Total: 2358.95 lbs

9. Scottbankcurls Langhantel

  • Set 1: 25 x 22.05 lbs
  • Set 2: 15 x 33.07 lbs
  • Set 3: 12 x 44.09 lbs
  • Set 4: 8 x 55.12 lbs
  • Set 5: 5 x 83.78 lbs

Total: 2436.11 lbs

10. Hyperextensions

  • Set 1: 20 x 66.14 lbs
  • Set 2: 20 x 66.14 lbs
  • Set 3: 20 x 66.14 lbs

Total: 3968.32 lbs