Shoulders - Vintage Genetics

nach ssb550

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Zusammenfassung

  • event_availableDecember 9th, 2018
  • schedule1 h
  • equalizer41 sets,  475 reps
  • fitness_center26389.11 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. Standing Military Press

  • Set 1: 12 x 66.14 lbs
  • Set 2: 12 x 77.16 lbs
  • Set 3: 12 x 77.16 lbs
  • Set 4: 9 x 88.18 lbs
  • Set 5: 6 x 66.14 lbs

Total: 3836.04 lbs

3. Dumbbell Side Lateral

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 55.12 lbs
  • Set 3: 12 x 55.12 lbs
  • Set 4: 12 x 66.14 lbs
  • Set 5: 12 x 0 lbs
  • Set 6: 12 x 35.27 lbs
  • Set 7: 12 x 26.46 lbs

Total: 3386.3 lbs

4. Dumbbell Front Lateral

  • Set 1: 12 x 40.08 lbs
  • Set 2: 12 x 40.08 lbs
  • Set 3: 12 x 50.09 lbs
  • Set 4: 12 x 50.09 lbs
  • Set 5: 6 x 40.08 lbs
  • Set 6: 8 x 30.05 lbs

Total: 2644.93 lbs

5. One-Arm Incline Lateral Raise - Dumbbell

  • Set 1: 12 x 11.02 lbs
  • Set 2: 12 x 13.23 lbs
  • Set 3: 12 x 13.23 lbs
  • Set 4: 12 x 15.43 lbs

Total: 634.93 lbs

6. Barbbell Shrugs - Incline Bench

  • Set 1: 12 x 132.28 lbs
  • Set 2: 12 x 132.28 lbs
  • Set 3: 12 x 154.32 lbs

Total: 5026.54 lbs

7. Dumbbell Shoulder Press (Arnold)

  • Set 1: 12 x 60.12 lbs
  • Set 2: 12 x 60.12 lbs
  • Set 3: 12 x 70.13 lbs
  • Set 4: 12 x 70.13 lbs
  • Set 5: 12 x 0 lbs
  • Set 6: 6 x 60.12 lbs

Total: 3486.7 lbs

8. Shrugs - Smiths Machine (Behind)

  • Set 1: 12 x 88.18 lbs
  • Set 2: 12 x 110.23 lbs
  • Set 3: 12 x 110.23 lbs
  • Set 4: 12 x 110.23 lbs

Total: 5026.54 lbs

9. Bent Over Dumbbell Flies

  • Set 1: 12 x 40.08 lbs
  • Set 2: 12 x 40.08 lbs
  • Set 3: 12 x 40.08 lbs
  • Set 4: 12 x 40.08 lbs

Total: 1923.84 lbs