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Shoulders - 12-8

nach ssb550

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Zusammenfassung

  • event_availableAugust 4th, 2019
  • schedule1 h
  • equalizer36 sets,  412 reps
  • fitness_center28466.09 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. Seated Shoulder Press Machine

  • Set 1: 12 x 66.14 lbs
  • Set 2: 12 x 77.16 lbs
  • Set 3: 10 x 88.18 lbs
  • Set 4: 8 x 99.21 lbs

Total: 3395.12 lbs

3. Arnold Press

  • Set 1: 12 x 66.14 lbs
  • Set 2: 11 x 77.16 lbs
  • Set 3: 10 x 77.16 lbs
  • Set 4: 8 x 77.16 lbs

Total: 3031.36 lbs

4. 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

5. Superset

  • Set 1: 12 x 0 lbs

Total: 0 lbs

6. Front Cable Raise

  • Set 1: 12 x 39.68 lbs
  • Set 2: 12 x 50.71 lbs
  • Set 3: 10 x 59.52 lbs
  • Set 4: 8 x 59.52 lbs

Total: 2156.12 lbs

7. Cable Side Lateral

  • Set 1: 12 x 35.27 lbs
  • Set 2: 12 x 50.71 lbs
  • Set 3: 12 x 50.71 lbs
  • Set 4: 10 x 50.71 lbs

Total: 2147.3 lbs

8. Superset

  • Set 1: 12 x 0 lbs

Total: 0 lbs

9. Shrugs - Deadlift/Shrug Machine

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

Total: 5820.2 lbs

10. High Cable Rear-Delt Fly

  • Set 1: 12 x 79.37 lbs
  • Set 2: 12 x 79.37 lbs
  • Set 3: 12 x 94.8 lbs
  • Set 4: 11 x 94.8 lbs

Total: 4085.17 lbs

11. Shrugs - Plates

  • Set 1: 12 x 88.18 lbs
  • Set 2: 12 x 88.18 lbs
  • Set 3: 12 x 110.23 lbs
  • Set 4: 12 x 110.23 lbs

Total: 4761.98 lbs