Shoulders - 12-8

nach ssb550

Einstellungen

lbskgs

Zusammenfassung

August 1st, 2020
1 h
37 sets, 418 reps
30304.74 lbs

1. Rotator Cuff - Warm up

Set 1: 16 x 13.23 lbs
Set 2: 16 x 13.23 lbs

Total: 423.29 lbs

2. Lateral Raise - Machine

Set 1: 12 x 50.71 lbs
Set 2: 12 x 59.52 lbs
Set 3: 12 x 70.55 lbs
Set 4: 10 x 70.55 lbs

Total: 2874.83 lbs

3. Dumbbell Front Lateral

Set 1: 12 x 44.09 lbs
Set 2: 12 x 44.09 lbs
Set 3: 12 x 52.91 lbs
Set 4: 12 x 52.91 lbs

Total: 2328.08 lbs

4. Shoulder Press - Weights

Set 1: 12 x 88.18 lbs
Set 2: 12 x 110.23 lbs
Set 3: 10 x 132.28 lbs
Set 4: 9 x 132.28 lbs
Set 5: 5 x 154.32 lbs

Total: 5665.88 lbs

5. Superset

Set 1: 12 x 0 lbs

Total: 0 lbs

6. Dumbbell Side Lateral - Incline Bench

Set 1: 12 x 26.46 lbs
Set 2: 12 x 26.46 lbs
Set 3: 12 x 35.27 lbs
Set 4: 12 x 35.27 lbs

Total: 1481.51 lbs

7. Ez-bar Upright Rows

Set 1: 12 x 55.12 lbs
Set 2: 12 x 66.14 lbs
Set 3: 12 x 66.14 lbs
Set 4: 10 x 66.14 lbs

Total: 2910.1 lbs

8. Barbell Shrugs

Set 1: 12 x 154.32 lbs
Set 2: 12 x 176.37 lbs
Set 3: 12 x 198.42 lbs
Set 4: 8 x 220.46 lbs

Total: 8113.01 lbs

9. Pec Fly - Reverse

Set 1: 12 x 90.39 lbs
Set 2: 12 x 99.21 lbs
Set 3: 12 x 110.23 lbs
Set 4: 10 x 119.05 lbs

Total: 4788.44 lbs

10. Front Plate Raise

Set 1: 12 x 22.05 lbs
Set 2: 12 x 33.07 lbs
Set 3: 10 x 44.09 lbs
Set 4: 8 x 44.09 lbs
Set 5: 6 x 44.09 lbs

Total: 1719.61 lbs

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