Shoulders - Jan 16

nach ssb550

Einstellungen

lbskgs

Zusammenfassung

May 7th, 2016
1 h
35 sets, 360 reps
15972.49 lbs

1. Incline Rotator Cuff - Warm up

Set 1: 12 x 11.02 lbs
Set 2: 12 x 16.53 lbs

Total: 330.69 lbs

2. Military Press

Set 1: 12 x 44.09 lbs
Set 2: 10 x 66.14 lbs
Set 3: 8 x 66.14 lbs
Set 4: 5 x 77.16 lbs

Total: 2105.41 lbs

3. Dumbbell Shoulder Press

Set 1: 8 x 66.14 lbs
Set 2: 8 x 66.14 lbs
Set 3: 6 x 77.16 lbs

Total: 1521.19 lbs

4. Seated Dumbbell Side Lateral Partials

Set 1: 12 x 22.05 lbs
Set 2: 12 x 22.05 lbs
Set 3: 12 x 27.56 lbs
Set 4: 8 x 33.07 lbs

Total: 1124.36 lbs

5. Standing Dumbbell Side Lateral

Set 1: 12 x 11.02 lbs
Set 2: 12 x 16.53 lbs
Set 3: 10 x 16.53 lbs
Set 4: 8 x 22.05 lbs

Total: 672.41 lbs

6. Dumbbell Front Lateral

Set 1: 12 x 11.02 lbs
Set 2: 12 x 16.53 lbs
Set 3: 10 x 16.53 lbs
Set 4: 10 x 22.05 lbs

Total: 716.5 lbs

7. Dumbbell Bent Lateral

Set 1: 12 x 22.05 lbs
Set 2: 12 x 27.56 lbs
Set 3: 10 x 27.56 lbs
Set 4: 9 x 33.07 lbs

Total: 1168.45 lbs

8. Dumbbell Shrugs - Incline Bench

Set 1: 12 x 33.07 lbs
Set 2: 12 x 38.58 lbs
Set 3: 12 x 44.09 lbs

Total: 1388.91 lbs

9. Shrugs - Smiths Machine

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

Total: 6084.76 lbs

10. Front Plate Raise

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

Total: 859.8 lbs

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