Shoulders - Jan 16

nach ssb550

Einstellungen

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Zusammenfassung

  • event_availableJanuary 17th, 2016
  • schedule1 h
  • equalizer29 sets,  282 reps
  • fitness_center4520 lbs

1. Incline Rotator Cuff - Warm up

  • Set 1: 12 x 2.27 lbs
  • Set 2: 12 x 2.27 lbs

Total: 54.43 lbs

2. Rear Delt Cable Raises

  • Set 1: 20 x 4.08 lbs
  • Set 2: 20 x 4.08 lbs
  • Set 3: 12 x 6.35 lbs
  • Set 4: 12 x 6.35 lbs

Total: 315.7 lbs

3. One Arm Dumbbell Bent Lateral

  • Set 1: 8 x 3.4 lbs
  • Set 2: 8 x 4.54 lbs
  • Set 3: 8 x 5.67 lbs
  • Set 4: 8 x 5.67 lbs

Total: 154.22 lbs

4. Seated Dumbbell Side Lateral Partials

  • Set 1: 8 x 3.4 lbs
  • Set 2: 8 x 4.54 lbs
  • Set 3: 8 x 4.54 lbs
  • Set 4: 8 x 5.67 lbs

Total: 145.15 lbs

5. Standing Dumbbell Side Lateral

  • Set 1: 12 x 4.54 lbs
  • Set 2: 12 x 4.54 lbs
  • Set 3: 12 x 4.54 lbs
  • Set 4: 10 x 4.54 lbs

Total: 208.65 lbs

6. Cable Side Lateral - Explode Up/Slow down

  • Set 1: 8 x 4.08 lbs
  • Set 2: 8 x 4.08 lbs
  • Set 3: 8 x 6.35 lbs
  • Set 4: 7 x 6.35 lbs

Total: 160.57 lbs

7. Dumbbell Shoulder Press

  • Set 1: 8 x 11.34 lbs
  • Set 2: 8 x 11.34 lbs
  • Set 3: 8 x 13.61 lbs

Total: 290.3 lbs

8. Shrugs - Smiths Machine

  • Set 1: 10 x 18.14 lbs
  • Set 2: 8 x 27.22 lbs
  • Set 3: 6 x 27.22 lbs
  • Set 4: 5 x 31.75 lbs

Total: 721.21 lbs