Deutschexpand_more

Shoulders - 12-8

nach ssb550

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Zusammenfassung

  • event_availableJanuary 1st, 2020
  • schedule1 h
  • equalizer39 sets,  459 reps
  • fitness_center27513.34 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: 8 x 90.17 lbs
  • Set 5: 8 x 90.17 lbs

Total: 4488.61 lbs

3. Military Press - Smiths Machine

  • Set 1: 12 x 66.14 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 12 x 77.16 lbs
  • Set 4: 10 x 88.18 lbs
  • Set 5: 5 x 99.21 lbs

Total: 3891.16 lbs

4. Superset

  • Set 1: 12 x 0 lbs

Total: 0 lbs

5. 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

6. Upright Cable Row

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 44.09 lbs
  • Set 3: 12 x 49.6 lbs
  • Set 4: 12 x 49.6 lbs

Total: 2248.72 lbs

7. Superset

  • Set 1: 12 x 0 lbs

Total: 0 lbs

8. 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

9. Dumbbell Shrugs

  • Set 1: 12 x 88.18 lbs
  • Set 2: 12 x 88.18 lbs
  • Set 3: 12 x 99.21 lbs
  • Set 4: 10 x 110.23 lbs

Total: 4409.25 lbs

10. Superset

  • Set 1: 12 x 0 lbs

Total: 0 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

12. Dumbbell Bent Lateral

  • Set 1: 12 x 60.12 lbs
  • Set 2: 12 x 60.12 lbs
  • Set 3: 10 x 70.13 lbs
  • Set 4: 10 x 70.13 lbs

Total: 2845.46 lbs