Shoulders - 12-8

nach ssb550

Einstellungen

lbskgs

Zusammenfassung

December 26th, 2020
1 h
35 sets, 410 reps
27337.32 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: 12 x 110.23 lbs
Set 5: 10 x 110.23 lbs
Set 6: 6 x 132.28 lbs

Total: 6040.67 lbs

3. Superset

Set 1: 12 x 0 lbs

Total: 0 lbs

4. Lateral Raise - Machine

Set 1: 12 x 50.71 lbs
Set 2: 12 x 59.52 lbs
Set 3: 12 x 59.52 lbs
Set 4: 12 x 59.52 lbs

Total: 2751.37 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: 9 x 66.14 lbs

Total: 2579.41 lbs

6. Superset

Set 1: 12 x 0 lbs

Total: 0 lbs

7. 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: 11 x 61.73 lbs

Total: 2478 lbs

8. Pec Fly - Reverse

Set 1: 12 x 90.39 lbs
Set 2: 12 x 90.39 lbs
Set 3: 12 x 99.21 lbs
Set 4: 12 x 99.21 lbs

Total: 4550.34 lbs

9. Superset

Set 1: 12 x 0 lbs

Total: 0 lbs

10. Dumbbell Shoulder Press (Arnold)

Set 1: 12 x 52.91 lbs
Set 2: 12 x 61.73 lbs
Set 3: 11 x 61.73 lbs
Set 4: 10 x 61.73 lbs

Total: 2672 lbs

11. Barbell Shrugs

Set 1: 12 x 110.23 lbs
Set 2: 12 x 132.28 lbs
Set 3: 11 x 154.32 lbs
Set 4: 8 x 154.32 lbs

Total: 5842.25 lbs

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