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Shoulders - 12-8

nach ssb550

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Zusammenfassung

  • event_availableDecember 1st, 2019
  • schedule1 h
  • equalizer38 sets,  446 reps
  • fitness_center12820.9 lbs

1. Rotator Cuff - Warm up

  • Set 1: 16 x 2.72 lbs
  • Set 2: 16 x 2.72 lbs

Total: 87.09 lbs

2. Dumbbell Shoulder Press

  • Set 1: 12 x 14.43 lbs
  • Set 2: 12 x 16.49 lbs
  • Set 3: 12 x 16.49 lbs
  • Set 4: 8 x 18.55 lbs
  • Set 5: 8 x 18.55 lbs

Total: 865.8 lbs

3. Seated Shoulder Press Machine

  • Set 1: 12 x 13.61 lbs
  • Set 2: 12 x 15.88 lbs
  • Set 3: 10 x 18.14 lbs
  • Set 4: 8 x 20.41 lbs

Total: 698.53 lbs

4. Superset

  • Set 1: 12 x 0 lbs

Total: 0 lbs

5. Dumbbell Front Lateral

  • Set 1: 12 x 9.07 lbs
  • Set 2: 12 x 9.07 lbs
  • Set 3: 12 x 11.34 lbs
  • Set 4: 12 x 13.61 lbs

Total: 517.1 lbs

6. Upright Cable Row

  • Set 1: 12 x 9.07 lbs
  • Set 2: 12 x 9.07 lbs
  • Set 3: 12 x 10.21 lbs
  • Set 4: 12 x 10.21 lbs

Total: 462.66 lbs

7. Superset

  • Set 1: 12 x 0 lbs

Total: 0 lbs

8. Dumbbell Side Lateral

  • Set 1: 12 x 8.25 lbs
  • Set 2: 12 x 10.31 lbs
  • Set 3: 12 x 10.31 lbs
  • Set 4: 10 x 12.37 lbs

Total: 469.99 lbs

9. Dumbbell Shrugs

  • Set 1: 12 x 18.14 lbs
  • Set 2: 12 x 18.14 lbs
  • Set 3: 12 x 20.41 lbs
  • Set 4: 10 x 22.68 lbs

Total: 907.18 lbs

10. Superset

  • Set 1: 12 x 0 lbs

Total: 0 lbs

11. Reverse Machine Flyes

  • Set 1: 12 x 13.61 lbs
  • Set 2: 12 x 16.33 lbs
  • Set 3: 12 x 19.5 lbs
  • Set 4: 12 x 19.5 lbs

Total: 827.35 lbs

12. Shrugs - Plates

  • Set 1: 12 x 18.14 lbs
  • Set 2: 12 x 18.14 lbs
  • Set 3: 12 x 22.68 lbs
  • Set 4: 12 x 22.68 lbs

Total: 979.76 lbs