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Shoulders

nach ssb550

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Zusammenfassung

  • event_availableJanuary 14th, 2024
  • schedule1 h
  • equalizer42 sets,  472 reps
  • fitness_center39015.21 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. Shoulder Press - Weights

  • Set 1: 16 x 44.09 lbs
  • Set 2: 12 x 88.18 lbs
  • Set 3: 12 x 132.28 lbs
  • Set 4: 10 x 154.32 lbs
  • Set 5: 8 x 165.35 lbs
  • Set 6: 6 x 176.37 lbs

Total: 7275.25 lbs

4. 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

5. 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

6. Barbell Front Raise

  • Set 1: 12 x 38.58 lbs
  • Set 2: 12 x 44.09 lbs
  • Set 3: 12 x 44.09 lbs
  • Set 4: 12 x 44.09 lbs

Total: 2050.3 lbs

7. Barbell Shrugs

  • Set 1: 12 x 132.28 lbs
  • Set 2: 12 x 132.28 lbs
  • Set 3: 12 x 176.37 lbs
  • Set 4: 12 x 176.37 lbs
  • Set 5: 7 x 220.46 lbs

Total: 8950.77 lbs

8. 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

9. High Cable Rear-Delt Fly

  • Set 1: 12 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: 1366.87 lbs

10. Front Plate Raise

  • Set 1: 12 x 33.07 lbs
  • Set 2: 12 x 33.07 lbs
  • Set 3: 12 x 44.09 lbs
  • Set 4: 10 x 44.09 lbs

Total: 1763.7 lbs