Deutschexpand_more

Shoulders - Jan 16

nach ssb550

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Zusammenfassung

  • event_availableJanuary 27th, 2016
  • schedule1 h
  • equalizer29 sets,  269 reps
  • fitness_center10811.47 lbs

1. Incline Rotator Cuff - Warm up

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

Total: 264.55 lbs

2. Rear Delt Cable Raises

  • Set 1: 12 x 19.84 lbs
  • Set 2: 12 x 30.86 lbs
  • Set 3: 12 x 30.86 lbs
  • Set 4: 7 x 39.68 lbs

Total: 1256.63 lbs

3. One Arm Dumbbell Bent Lateral

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

Total: 925.94 lbs

4. Seated Dumbbell Side Lateral Partials

  • Set 1: 8 x 16.53 lbs
  • Set 2: 8 x 22.05 lbs
  • Set 3: 8 x 22.05 lbs
  • Set 4: 8 x 22.05 lbs

Total: 661.39 lbs

5. Standing Dumbbell Side Lateral

  • Set 1: 12 x 22.05 lbs
  • Set 2: 12 x 22.05 lbs
  • Set 3: 12 x 22.05 lbs
  • Set 4: 10 x 22.05 lbs

Total: 1014.13 lbs

6. Cable Side Lateral - Explode Up/Slow down

  • Set 1: 8 x 19.84 lbs
  • Set 2: 8 x 19.84 lbs
  • Set 3: 8 x 30.86 lbs
  • Set 4: 7 x 30.86 lbs

Total: 780.44 lbs

7. Dumbbell Shoulder Press

  • Set 1: 8 x 55.12 lbs
  • Set 2: 8 x 55.12 lbs
  • Set 3: 8 x 66.14 lbs

Total: 1410.96 lbs

8. Shrugs - Smiths Machine

  • Set 1: 12 x 88.18 lbs
  • Set 2: 10 x 132.28 lbs
  • Set 3: 9 x 132.28 lbs
  • Set 4: 6 x 154.32 lbs

Total: 4497.43 lbs