Shoulders

nach ssb550

Einstellungen

lbskgs

Zusammenfassung

November 2nd, 2024
2 h
31 sets, 362 reps
24189.12 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. 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

5. 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: 12 x 66.14 lbs
Set 5: 8 x 66.14 lbs

Total: 3174.66 lbs

6. 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

7. 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: 12 x 16.53 lbs

Total: 749.57 lbs

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