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Orange Bleue Rücken - Schulter

nach jseifert

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Zusammenfassung

  • event_availableJuly 17th, 2021
  • schedule1 h
  • equalizer40 sets,  645 reps
  • fitness_center28079.18 lbs

1. Abdominal Matrix

  • Set 1: 20 x 30.86 lbs
  • Set 2: 20 x 39.68 lbs
  • Set 3: 20 x 50.71 lbs
  • Set 4: 20 x 59.52 lbs

Total: 3615.58 lbs

2. Seated Row

  • Set 1: 20 x 50.71 lbs
  • Set 2: 20 x 59.52 lbs
  • Set 3: 20 x 59.52 lbs
  • Set 4: 20 x 70.55 lbs
  • Set 5: 13 x 79.37 lbs
  • Set 6: 8 x 90.39 lbs

Total: 6560.96 lbs

3. LatPulldown

  • Set 1: 25 x 50.71 lbs
  • Set 2: 20 x 59.52 lbs
  • Set 3: 20 x 70.55 lbs
  • Set 4: 20 x 79.37 lbs
  • Set 5: 15 x 90.39 lbs
  • Set 6: 15 x 99.21 lbs
  • Set 7: 12 x 110.23 lbs
  • Set 8: 10 x 119.05 lbs
  • Set 9: 6 x 130.07 lbs

Total: 11594.11 lbs

4. Schulter Seitheben

  • Set 1: 20 x 0 lbs
  • Set 2: 20 x 13.23 lbs
  • Set 3: 12 x 17.64 lbs

Total: 476.2 lbs

5. Frontheben

  • Set 1: 20 x 8.82 lbs
  • Set 2: 20 x 13.23 lbs
  • Set 3: 15 x 15.43 lbs

Total: 672.41 lbs

6. ShoulderPress

  • Set 1: 15 x 30.86 lbs
  • Set 2: 15 x 39.68 lbs
  • Set 3: 12 x 50.71 lbs
  • Set 4: 10 x 59.52 lbs

Total: 2261.94 lbs

7. Bizep curls doppels.

  • Set 1: 20 x 13.23 lbs
  • Set 2: 20 x 17.64 lbs
  • Set 3: 17 x 22.05 lbs
  • Set 4: 11 x 27.56 lbs
  • Set 5: 5 x 33.07 lbs

Total: 1460.56 lbs

8. Nackendrücken Kurzhanteln

  • Set 1: 15 x 13.23 lbs
  • Set 2: 15 x 17.64 lbs
  • Set 3: 15 x 22.05 lbs

Total: 793.66 lbs

9. Konzentrations Curls mit Freihanteln

  • Set 1: 12 x 15.43 lbs

Total: 185.19 lbs

10. außenrotation OB

  • Set 1: 12 x 19.84 lbs
  • Set 2: 20 x 11.02 lbs

Total: 458.56 lbs