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Deutschexpand_more

Shoulders

nach ssb550

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Zusammenfassung

  • event_availableMarch 3rd, 2021
  • schedule1 h
  • equalizer41 sets,  501 reps
  • fitness_center34259.84 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. Shoulder Press - Weights

  • Set 1: 16 x 44.09 lbs
  • Set 2: 15 x 88.18 lbs
  • Set 3: 10 x 110.23 lbs
  • Set 4: 10 x 110.23 lbs
  • Set 5: 8 x 121.25 lbs
  • Set 6: 7 x 121.25 lbs

Total: 6051.69 lbs

3. Superset

  • Set 1: 12 x 0 lbs

Total: 0 lbs

4. Ez-bar Upright Rows

  • 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

5. Dumbbell Front Lateral

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 44.09 lbs
  • Set 3: 12 x 52.91 lbs
  • Set 4: 12 x 52.91 lbs

Total: 2328.08 lbs

6. Superset

  • Set 1: 12 x 0 lbs

Total: 0 lbs

7. Lateral Raise - Machine

  • Set 1: 12 x 50.71 lbs
  • Set 2: 12 x 50.71 lbs
  • Set 3: 12 x 59.52 lbs
  • Set 4: 12 x 70.55 lbs
  • Set 5: 11 x 70.55 lbs

Total: 3553.85 lbs

8. Barbell Shrugs

  • Set 1: 12 x 110.23 lbs
  • Set 2: 12 x 154.32 lbs
  • Set 3: 12 x 154.32 lbs
  • Set 4: 12 x 176.37 lbs
  • Set 5: 11 x 176.37 lbs

Total: 9083.05 lbs

9. Superset

  • Set 1: 12 x 0 lbs

Total: 0 lbs

10. Pec Fly - Reverse

  • Set 1: 12 x 79.37 lbs
  • Set 2: 12 x 90.39 lbs
  • Set 3: 12 x 90.39 lbs
  • Set 4: 12 x 99.21 lbs

Total: 4312.24 lbs

11. Barbell Front Raise

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

Total: 1587.33 lbs

12. Cable Face Pulls

  • Set 1: 15 x 59.52 lbs
  • Set 2: 15 x 70.55 lbs
  • Set 3: 15 x 79.37 lbs
  • Set 4: 14 x 90.39 lbs

Total: 4407.04 lbs