Shoulders

nach ssb550

Einstellungen

lbskgs

Zusammenfassung

August 9th, 2023
1 h
36 sets, 413 reps
25539.45 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 77.16 lbs
Set 2: 12 x 99.21 lbs
Set 3: 12 x 121.25 lbs
Set 4: 10 x 132.28 lbs
Set 5: 10 x 143.3 lbs

Total: 6327.27 lbs

3. 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: 9 x 132.28 lbs
Set 5: 9 x 132.28 lbs

Total: 5467.46 lbs

4. Dumbbell Shrugs - 2 sec pause @ top

Set 1: 12 x 110.23 lbs
Set 2: 12 x 110.23 lbs
Set 3: 10 x 121.25 lbs
Set 4: 8 x 132.28 lbs

Total: 4916.31 lbs

5. Barbell Front Raise

Set 1: 12 x 33.07 lbs
Set 2: 12 x 33.07 lbs
Set 3: 12 x 44.09 lbs
Set 4: 12 x 44.09 lbs

Total: 1851.88 lbs

6. Cable Side Lateral - One Arm

Set 1: 12 x 11.02 lbs
Set 2: 12 x 11.02 lbs
Set 3: 12 x 11.02 lbs
Set 4: 7 x 16.53 lbs

Total: 512.57 lbs

7. Upright Barbell Row

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

Total: 2050.3 lbs

8. High Cable Rear-Delt Fly

Set 1: 12 x 22.05 lbs
Set 2: 12 x 22.05 lbs
Set 3: 12 x 33.07 lbs
Set 4: 10 x 33.07 lbs

Total: 1256.63 lbs

9. Barbell Shoulder Press

Set 1: 16 x 55.12 lbs
Set 2: 12 x 55.12 lbs
Set 3: 10 x 66.14 lbs
Set 4: 8 x 66.14 lbs

Total: 2733.73 lbs

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