Shoulders

nach ssb550

Einstellungen

lbskgs

Zusammenfassung

March 21st, 2021
1 h
45 sets, 526 reps
36737.83 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. Lateral Raise - Machine

Set 1: 12 x 50.71 lbs
Set 2: 12 x 50.71 lbs
Set 3: 12 x 59.52 lbs
Set 4: 12 x 70.55 lbs
Set 5: 11 x 70.55 lbs

Total: 3553.85 lbs

3. Shoulder Press - Weights

Set 1: 16 x 44.09 lbs
Set 2: 15 x 88.18 lbs
Set 3: 12 x 110.23 lbs
Set 4: 10 x 132.28 lbs
Set 5: 6 x 143.3 lbs

Total: 5533.6 lbs

4. Superset

Set 1: 12 x 0 lbs

Total: 0 lbs

5. Ez-bar Upright Rows

Set 1: 12 x 55.12 lbs
Set 2: 12 x 66.14 lbs
Set 3: 10 x 66.14 lbs
Set 4: 9 x 66.14 lbs

Total: 2711.69 lbs

6. Dumbbell Front Lateral

Set 1: 12 x 44.09 lbs
Set 2: 12 x 44.09 lbs
Set 3: 10 x 52.91 lbs
Set 4: 10 x 52.91 lbs

Total: 2116.44 lbs

7. Superset

Set 1: 12 x 0 lbs

Total: 0 lbs

8. Arnold Press

Set 1: 12 x 61.73 lbs
Set 2: 10 x 70.55 lbs
Set 3: 10 x 70.55 lbs
Set 4: 8 x 79.37 lbs

Total: 2786.64 lbs

9. Barbell Shrugs

Set 1: 12 x 132.28 lbs
Set 2: 12 x 176.37 lbs
Set 3: 10 x 198.42 lbs
Set 4: 8 x 209.44 lbs
Set 5: 6 x 220.46 lbs

Total: 8686.21 lbs

10. Superset

Set 1: 12 x 0 lbs

Total: 0 lbs

11. Lateral Raise - Machine

Set 1: 12 x 59.52 lbs
Set 2: 12 x 70.55 lbs
Set 3: 12 x 70.55 lbs
Set 4: 12 x 70.55 lbs
Set 5: 11 x 70.55 lbs

Total: 4030.05 lbs

12. Incline Bench Dumbbell Reverse Fly

Set 1: 12 x 52.91 lbs
Set 2: 12 x 52.91 lbs
Set 3: 12 x 61.73 lbs
Set 4: 12 x 61.73 lbs

Total: 2751.37 lbs

13. Cable Face Pulls

Set 1: 16 x 59.52 lbs
Set 2: 16 x 70.55 lbs
Set 3: 14 x 79.37 lbs
Set 4: 12 x 79.37 lbs

Total: 4144.69 lbs

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