Shoulders - 12-8

nach ssb550

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Zusammenfassung

  • event_availableJanuary 16th, 2020
  • schedule1 h
  • equalizer44 sets,  508 reps
  • fitness_center25806.39 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. Dumbbell Shoulder Press

  • Set 1: 16 x 60.12 lbs
  • Set 2: 16 x 70.13 lbs
  • Set 3: 12 x 80.16 lbs
  • Set 4: 12 x 80.16 lbs
  • Set 5: 5 x 90.17 lbs

Total: 4458.67 lbs

3. Military Press - Smiths Machine

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 10 x 66.14 lbs
  • Set 4: 8 x 77.16 lbs
  • Set 5: 5 x 77.16 lbs

Total: 2987.26 lbs

4. Superset

  • Set 1: 12 x 0 lbs

Total: 0 lbs

5. Dumbbell Side Lateral

  • Set 1: 12 x 40.08 lbs
  • Set 2: 12 x 40.08 lbs
  • Set 3: 12 x 50.09 lbs
  • Set 4: 10 x 50.09 lbs

Total: 2063.88 lbs

6. Dumbbell Front Lateral

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 44.09 lbs
  • Set 3: 12 x 55.12 lbs
  • Set 4: 12 x 55.12 lbs

Total: 2380.99 lbs

7. Superset

  • Set 1: 12 x 0 lbs

Total: 0 lbs

8. Dumbbell Side Lateral - Incline Bench

  • Set 1: 12 x 11.02 lbs
  • Set 2: 12 x 11.02 lbs
  • Set 3: 12 x 11.02 lbs
  • Set 4: 12 x 11.02 lbs

Total: 529.11 lbs

9. Ez-bar Upright Rows

  • Set 1: 12 x 55.12 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 10 x 66.14 lbs
  • Set 4: 8 x 66.14 lbs

Total: 2645.55 lbs

10. Superset

  • Set 1: 12 x 0 lbs

Total: 0 lbs

11. Barbell Shrugs

  • Set 1: 12 x 121.25 lbs
  • Set 2: 12 x 121.25 lbs
  • Set 3: 10 x 143.3 lbs
  • Set 4: 10 x 143.3 lbs
  • Set 5: 8 x 154.32 lbs

Total: 7010.7 lbs

12. Cable Face Pulls - 23M

  • Set 1: 12 x 22.05 lbs
  • Set 2: 12 x 22.05 lbs
  • Set 3: 12 x 22.05 lbs
  • Set 4: 12 x 22.05 lbs

Total: 1058.22 lbs

13. Bent Over Barbell Row - Rear Delt

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 44.09 lbs
  • Set 3: 12 x 44.09 lbs
  • Set 4: 12 x 55.12 lbs

Total: 2248.72 lbs