Deutschexpand_more

Shoulders

nach ssb550

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Zusammenfassung

  • event_availableOctober 16th, 2023
  • schedule1 h
  • equalizer35 sets,  425 reps
  • fitness_center36063.22 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: 8 x 66.14 lbs

Total: 2248.72 lbs

3. Shoulder Press - Weights

  • Set 1: 12 x 66.14 lbs
  • Set 2: 12 x 88.18 lbs
  • Set 3: 12 x 88.18 lbs
  • Set 4: 12 x 110.23 lbs
  • Set 5: 7 x 132.28 lbs

Total: 5158.82 lbs

4. Shrugs - Cable

  • Set 1: 20 x 180.78 lbs
  • Set 2: 18 x 200.62 lbs
  • Set 3: 16 x 220.46 lbs
  • Set 4: 14 x 220.46 lbs
  • Set 5: 10 x 240.3 lbs

Total: 16243.66 lbs

5. Dumbbell Front Raise

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

Total: 2380.99 lbs

6. Cable Side Lateral - One Arm

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

Total: 1962.11 lbs

7. Arnold Press - Neutral Grip

  • Set 1: 12 x 66.14 lbs
  • Set 2: 10 x 88.18 lbs
  • Set 3: 8 x 88.18 lbs

Total: 2380.99 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: 10 x 79.37 lbs

Total: 3148.2 lbs

9. Upright Cable Row

  • Set 1: 16 x 44.09 lbs
  • Set 2: 12 x 44.09 lbs
  • Set 3: 10 x 44.09 lbs
  • Set 4: 8 x 55.12 lbs

Total: 2116.44 lbs