Deutschexpand_more

Shoulders

nach ssb550

Einstellungen

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Zusammenfassung

  • event_availableFebruary 7th, 2025
  • schedule1 h
  • equalizer38 sets,  432 reps
  • fitness_center40148.38 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. Dumbbell Side Lateral

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 44.09 lbs
  • Set 3: 12 x 55.12 lbs
  • Set 4: 10 x 55.12 lbs

Total: 2270.76 lbs

3. Shoulder Press - Weights

  • Set 1: 12 x 66.14 lbs
  • Set 2: 12 x 88.18 lbs
  • Set 3: 12 x 88.18 lbs
  • Set 4: 10 x 110.23 lbs
  • Set 5: 8 x 132.28 lbs
  • Set 6: 7 x 132.28 lbs

Total: 5996.57 lbs

4. Dumbbell Front Raise - Reverse Grip

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 44.09 lbs
  • Set 3: 10 x 55.12 lbs
  • Set 4: 10 x 55.12 lbs

Total: 2160.53 lbs

5. Shrugs - Cable

  • Set 1: 16 x 185.19 lbs
  • Set 2: 12 x 231.49 lbs
  • Set 3: 12 x 260.15 lbs
  • Set 4: 12 x 275.58 lbs
  • Set 5: 8 x 275.58 lbs

Total: 14374.14 lbs

6. Dumbbell Shrugs

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

Total: 6261.13 lbs

7. Cable Side Lateral - One Arm

  • Set 1: 16 x 35.27 lbs
  • Set 2: 12 x 50.71 lbs
  • Set 3: 12 x 50.71 lbs
  • Set 4: 11 x 50.71 lbs

Total: 2339.1 lbs

8. High Cable Rear-Delt Fly

  • Set 1: 12 x 50.71 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 12 x 79.37 lbs
  • Set 4: 10 x 79.37 lbs

Total: 3148.2 lbs

9. Arnold Press - Neutral Grip

  • Set 1: 12 x 55.12 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 12 x 66.14 lbs
  • Set 4: 6 x 77.16 lbs
  • Set 5: 6 x 77.16 lbs

Total: 3174.66 lbs