Deutschexpand_more

Shoulders

nach ssb550

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Zusammenfassung

  • event_availableDecember 12th, 2024
  • schedule2 h
  • equalizer43 sets,  495 reps
  • fitness_center38739.63 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: 12 x 44.09 lbs
  • Set 2: 12 x 88.18 lbs
  • Set 3: 12 x 88.18 lbs
  • Set 4: 11 x 132.28 lbs
  • Set 5: 8 x 154.32 lbs
  • Set 6: 6 x 176.37 lbs

Total: 6393.41 lbs

4. 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

5. Incline Bench - Y Raise

  • Set 1: 16 x 11.02 lbs
  • Set 2: 16 x 11.02 lbs
  • Set 3: 12 x 16.53 lbs
  • Set 4: 10 x 22.05 lbs

Total: 771.62 lbs

6. Dumbbell Front Lateral

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 55.12 lbs
  • Set 3: 11 x 66.14 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: 3328.98 lbs

7. 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

8. Shrugs - Cable

  • Set 1: 12 x 88.18 lbs
  • Set 2: 12 x 99.21 lbs
  • Set 3: 12 x 99.21 lbs
  • Set 4: 12 x 110.23 lbs
  • Set 5: 12 x 110.23 lbs

Total: 6084.76 lbs

9. Arnold Press - Neutral Grip

  • Set 1: 12 x 55.12 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 12 x 66.14 lbs
  • Set 4: 6 x 77.16 lbs
  • Set 5: 6 x 77.16 lbs

Total: 3174.66 lbs