Deutschexpand_more

Shoulders

nach ssb550

Einstellungen

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Zusammenfassung

  • event_availableSeptember 10th, 2024
  • schedule1 h
  • equalizer38 sets,  414 reps
  • fitness_center30571.5 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. Barbell Shoulder Press

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 55.12 lbs
  • Set 3: 12 x 77.16 lbs
  • Set 4: 10 x 99.21 lbs
  • Set 5: 6 x 121.25 lbs
  • Set 6: 4 x 121.25 lbs

Total: 4321.06 lbs

3. 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

4. Dumbbell Front Raise

  • 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
  • Set 5: 8 x 66.14 lbs

Total: 3042.38 lbs

5. 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: 9 x 220.46 lbs
  • Set 5: 8 x 220.46 lbs

Total: 9038.95 lbs

6. Cable Side Lateral - One Arm

  • Set 1: 12 x 11.02 lbs
  • Set 2: 12 x 11.02 lbs
  • Set 3: 10 x 16.53 lbs
  • Set 4: 8 x 16.53 lbs

Total: 562.18 lbs

7. High Cable Rear-Delt Fly

  • Set 1: 12 x 22.05 lbs
  • Set 2: 12 x 33.07 lbs
  • Set 3: 10 x 44.09 lbs
  • Set 4: 10 x 44.09 lbs

Total: 1543.24 lbs

8. Arnold Press

  • Set 1: 12 x 66.14 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 7 x 88.18 lbs

Total: 2204.62 lbs

9. Shrugs Smiths Machine - Each Side

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 44.09 lbs
  • Set 3: 10 x 66.14 lbs
  • Set 4: 8 x 88.18 lbs

Total: 2425.08 lbs