Shoulders - 12-8

nach ssb550

Einstellungen

lbskgs

Zusammenfassung

January 4th, 2021
1 h
39 sets, 466 reps
29495.65 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 110.23 lbs
Set 4: 12 x 110.23 lbs
Set 5: 10 x 132.28 lbs
Set 6: 7 x 132.28 lbs

Total: 6657.96 lbs

3. Superset

Set 1: 12 x 0 lbs

Total: 0 lbs

4. Lateral Raise - Machine

Set 1: 16 x 50.71 lbs
Set 2: 12 x 59.52 lbs
Set 3: 12 x 59.52 lbs
Set 4: 10 x 70.55 lbs

Total: 2945.38 lbs

5. 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: 10 x 66.14 lbs

Total: 2645.55 lbs

6. Superset

Set 1: 12 x 0 lbs

Total: 0 lbs

7. Incline Bench Barbell Front Raise

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

Total: 1124.36 lbs

8. Incline Bench Dumbbell Reverse Fly

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

9. Superset

Set 1: 12 x 0 lbs

Total: 0 lbs

10. Dumbbell Side Lateral

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

Total: 2116.44 lbs

11. Barbell Shrugs

Set 1: 12 x 110.23 lbs
Set 2: 12 x 132.28 lbs
Set 3: 12 x 154.32 lbs
Set 4: 10 x 176.37 lbs
Set 5: 8 x 198.42 lbs

Total: 8113.01 lbs

12. Cable Face Pulls

Set 1: 15 x 59.52 lbs
Set 2: 15 x 70.55 lbs
Set 3: 15 x 79.37 lbs

Total: 3141.59 lbs

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