Deutschexpand_more

Shoulders

nach ssb550

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Zusammenfassung

  • event_availableApril 3rd, 2025
  • schedule1 h
  • equalizer44 sets,  534 reps
  • fitness_center41797.44 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: 10 x 132.28 lbs
  • Set 6: 9 x 132.28 lbs

Total: 6790.24 lbs

4. Shrugs - Cable

  • Set 1: 16 x 231.49 lbs
  • Set 2: 14 x 260.15 lbs
  • Set 3: 12 x 275.58 lbs
  • Set 4: 12 x 291.01 lbs
  • Set 5: 10 x 306.44 lbs

Total: 17209.28 lbs

5. Front Cable Raise

  • Set 1: 16 x 35.27 lbs
  • Set 2: 16 x 50.71 lbs
  • Set 3: 12 x 50.71 lbs
  • Set 4: 10 x 66.14 lbs

Total: 2645.55 lbs

6. Incline Bench - Y Raise

  • Set 1: 16 x 11.02 lbs
  • Set 2: 16 x 17.64 lbs
  • Set 3: 12 x 19.84 lbs
  • Set 4: 12 x 22.05 lbs

Total: 961.22 lbs

7. Dumbbell Front Lateral

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 55.12 lbs
  • Set 3: 11 x 55.12 lbs
  • Set 4: 8 x 66.14 lbs
  • Set 5: 8 x 44.09 lbs
  • Set 6: 8 x 33.07 lbs
  • Set 7: 12 x 22.05 lbs

Total: 3207.73 lbs

8. Dumbbell Bent Lateral

  • Set 1: 20 x 33.07 lbs
  • Set 2: 12 x 44.09 lbs
  • Set 3: 12 x 55.12 lbs
  • Set 4: 12 x 55.12 lbs

Total: 2513.27 lbs

9. Arnold Press - Neutral Grip

  • Set 1: 12 x 55.12 lbs
  • Set 2: 12 x 55.12 lbs
  • Set 3: 8 x 66.14 lbs
  • Set 4: 8 x 66.14 lbs

Total: 2380.99 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