Shoulders

nach ssb550

Einstellungen

lbskgs

Zusammenfassung

March 5th, 2023
1 h
36 sets, 396 reps
31713.5 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 Front Lateral

Set 1: 12 x 44.09 lbs
Set 2: 12 x 55.12 lbs
Set 3: 10 x 66.14 lbs
Set 4: 8 x 66.14 lbs

Total: 2380.99 lbs

3. 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

4. Shoulder Press - Weights

Set 1: 16 x 44.09 lbs
Set 2: 12 x 88.18 lbs
Set 3: 12 x 110.23 lbs
Set 4: 5 x 132.28 lbs
Set 5: 5 x 132.28 lbs

Total: 4409.25 lbs

5. Shrugs - Deadlift/Shrug Machine

Set 1: 12 x 110.23 lbs
Set 2: 12 x 132.28 lbs
Set 3: 12 x 154.32 lbs
Set 4: 8 x 176.37 lbs
Set 5: 8 x 176.37 lbs

Total: 7583.9 lbs

6. Cable Side Lateral - One Arm

Set 1: 12 x 35.27 lbs
Set 2: 12 x 35.27 lbs
Set 3: 9 x 50.71 lbs
Set 4: 8 x 50.71 lbs

Total: 1708.58 lbs

7. Pec Fly - Reverse

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

8. Arnold Press - Neutral Grip

Set 1: 12 x 55.12 lbs
Set 2: 12 x 66.14 lbs
Set 3: 9 x 88.18 lbs
Set 4: 8 x 88.18 lbs

Total: 2954.19 lbs

9. Dumbbell Shrugs

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

Total: 6834.33 lbs

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