Deutschexpand_more

Shoulders

nach ssb550

Einstellungen

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Zusammenfassung

  • event_availableMarch 1st, 2025
  • schedule1 h
  • equalizer41 sets,  494 reps
  • fitness_center43278.95 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 110.23 lbs
  • Set 4: 10 x 110.23 lbs
  • Set 5: 8 x 132.28 lbs
  • Set 6: 7 x 132.28 lbs

Total: 6261.13 lbs

4. Front Cable Raise

  • Set 1: 16 x 35.27 lbs
  • Set 2: 16 x 35.27 lbs
  • Set 3: 12 x 50.71 lbs
  • Set 4: 10 x 50.71 lbs

Total: 2244.31 lbs

5. Dumbbell Front Raise - Reverse Grip

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

Total: 2513.27 lbs

6. Shrugs - Cable

  • Set 1: 16 x 200.62 lbs
  • Set 2: 16 x 231.49 lbs
  • Set 3: 12 x 275.58 lbs
  • Set 4: 12 x 306.44 lbs
  • Set 5: 10 x 306.44 lbs

Total: 16962.37 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: 12 x 50.71 lbs

Total: 2389.81 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: 12 x 79.37 lbs
  • Set 5: 9 x 94.8 lbs

Total: 4160.12 lbs

9. Shoulder Press - Cable (Parallel)

  • Set 1: 12 x 79.37 lbs
  • Set 2: 10 x 94.8 lbs
  • Set 3: 8 x 94.8 lbs

Total: 2658.77 lbs

10. Shrugs Smiths Machine - Each Side

  • Set 1: 16 x 44.09 lbs
  • Set 2: 14 x 66.14 lbs
  • Set 3: 12 x 88.18 lbs
  • Set 4: 8 x 88.18 lbs

Total: 3395.12 lbs