Shoulders - 12-8

nach ssb550

Einstellungen

lbskgs

Zusammenfassung

January 20th, 2020
2 h
49 sets, 569 reps
29576.64 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 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: 12 x 50.09 lbs
Set 5: 8 x 60.12 lbs

Total: 2645.02 lbs

3. 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: 8 x 90.17 lbs

Total: 4729.18 lbs

4. Military Press - Smiths Machine

Set 1: 12 x 44.09 lbs
Set 2: 12 x 66.14 lbs
Set 3: 12 x 66.14 lbs
Set 4: 10 x 77.16 lbs
Set 5: 7 x 88.18 lbs

Total: 3505.35 lbs

5. Superset

Set 1: 12 x 0 lbs

Total: 0 lbs

6. 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

7. 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

8. Superset

Set 1: 12 x 0 lbs

Total: 0 lbs

9. Ez-bar Upright Rows

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

Total: 2248.72 lbs

10. Dumbbell Shoulder Press (Arnold)

Set 1: 12 x 50.09 lbs
Set 2: 12 x 60.12 lbs
Set 3: 10 x 70.13 lbs
Set 4: 8 x 80.16 lbs

Total: 2665.08 lbs

11. Superset

Set 1: 12 x 0 lbs

Total: 0 lbs

12. 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

13. Cable Face Pulls - 23M

Set 1: 12 x 22.05 lbs
Set 2: 12 x 22.05 lbs
Set 3: 12 x 27.56 lbs
Set 4: 12 x 27.56 lbs

Total: 1190.5 lbs

14. 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

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