Shoulders

nach ssb550

Einstellungen

lbskgs

Zusammenfassung

March 17th, 2024
1 h
33 sets, 378 reps
27595.26 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: 12 x 143.3 lbs
Set 5: 12 x 143.3 lbs

Total: 7010.7 lbs

3. Barbell Shoulder Press

Set 1: 12 x 88.18 lbs
Set 2: 12 x 88.18 lbs
Set 3: 10 x 88.18 lbs
Set 4: 6 x 110.23 lbs
Set 5: 5 x 110.23 lbs

Total: 4210.83 lbs

4. Dumbbell Shrugs - 2 sec pause @ top

Set 1: 12 x 110.23 lbs
Set 2: 12 x 132.28 lbs
Set 3: 10 x 154.32 lbs
Set 4: 10 x 154.32 lbs
Set 5: 7 x 176.37 lbs

Total: 7231.16 lbs

5. 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: 10 x 16.53 lbs

Total: 562.18 lbs

6. Seated Shoulder Press Machine (One Arm)

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 55.12 lbs

Total: 1984.16 lbs

7. Shrugs - Cable

Set 1: 12 x 88.18 lbs
Set 2: 12 x 88.18 lbs
Set 3: 12 x 99.21 lbs
Set 4: 12 x 110.23 lbs

Total: 4629.71 lbs

8. High Cable Rear-Delt Fly

Set 1: 20 x 22.05 lbs
Set 2: 12 x 33.07 lbs
Set 3: 8 x 44.09 lbs
Set 4: 8 x 44.09 lbs

Total: 1543.24 lbs

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