Deutschexpand_more

Shoulders - 12-8

nach ssb550

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Zusammenfassung

  • event_availableDecember 17th, 2020
  • schedule1 h
  • equalizer32 sets,  380 reps
  • fitness_center24978.37 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. Shoulder Press - Weights

  • Set 1: 16 x 44.09 lbs
  • Set 2: 12 x 88.18 lbs
  • Set 3: 12 x 88.18 lbs
  • Set 4: 10 x 110.23 lbs
  • Set 5: 8 x 110.23 lbs

Total: 4806.08 lbs

3. Dumbbell Side Lateral

  • Set 1: 12 x 35.27 lbs
  • Set 2: 12 x 35.27 lbs
  • Set 3: 12 x 44.09 lbs
  • Set 4: 10 x 52.91 lbs

Total: 1904.79 lbs

4. Dumbbell Front Lateral

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 52.91 lbs
  • Set 3: 12 x 52.91 lbs
  • Set 4: 8 x 61.73 lbs

Total: 2292.81 lbs

5. Superset

  • Set 1: 12 x 0 lbs

Total: 0 lbs

6. Ez-bar Upright Rows

  • Set 1: 12 x 55.12 lbs
  • Set 2: 12 x 55.12 lbs
  • Set 3: 10 x 66.14 lbs
  • Set 4: 9 x 66.14 lbs

Total: 2579.41 lbs

7. Dumbbell Shoulder Press

  • Set 1: 12 x 52.91 lbs
  • Set 2: 12 x 70.55 lbs
  • Set 3: 10 x 70.55 lbs
  • Set 4: 7 x 79.37 lbs

Total: 2742.55 lbs

8. Barbell Shrugs

  • Set 1: 12 x 110.23 lbs
  • Set 2: 12 x 132.28 lbs
  • Set 3: 12 x 132.28 lbs
  • Set 4: 8 x 154.32 lbs

Total: 5732.02 lbs

9. Cable Face Pulls

  • Set 1: 15 x 59.52 lbs
  • Set 2: 15 x 70.55 lbs
  • Set 3: 15 x 79.37 lbs
  • Set 4: 15 x 90.39 lbs

Total: 4497.43 lbs