Deutschexpand_more

Shoulders

nach ssb550

Einstellungen

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Zusammenfassung

  • event_availableJuly 21st, 2023
  • schedule1 h
  • equalizer36 sets,  416 reps
  • fitness_center30979.36 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: 10 x 132.28 lbs
  • Set 5: 10 x 143.3 lbs

Total: 6327.27 lbs

3. Dumbbell Shoulder Press

  • Set 1: 12 x 66.14 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 12 x 77.16 lbs
  • Set 4: 10 x 88.18 lbs
  • Set 5: 8 x 88.18 lbs

Total: 4100.6 lbs

4. Dumbbell Front Lateral

  • Set 1: 12 x 55.12 lbs
  • Set 2: 12 x 55.12 lbs
  • Set 3: 10 x 66.14 lbs
  • Set 4: 8 x 77.16 lbs

Total: 2601.45 lbs

5. Dumbbell Shrugs - 2 sec pause @ top

  • Set 1: 12 x 110.23 lbs
  • Set 2: 12 x 110.23 lbs
  • Set 3: 10 x 132.28 lbs
  • Set 4: 8 x 132.28 lbs

Total: 5026.54 lbs

6. Dumbbell Side Lateral

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 55.12 lbs
  • Set 3: 12 x 55.12 lbs
  • Set 4: 8 x 66.14 lbs

Total: 2380.99 lbs

7. Arnold Press - Neutral Grip

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

Total: 2380.99 lbs

8. Dumbbell Bent Lateral

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

Total: 2380.99 lbs

9. Shrugs - Cable

  • Set 1: 16 x 66.14 lbs
  • Set 2: 16 x 66.14 lbs
  • Set 3: 14 x 77.16 lbs
  • Set 4: 12 x 88.18 lbs
  • Set 5: 10 x 110.23 lbs

Total: 5357.23 lbs