Shoulders

nach ssb550

Einstellungen

lbskgs

Zusammenfassung

January 24th, 2021
1 h
36 sets, 439 reps
31314.46 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: 20 x 30.86 lbs
Set 2: 16 x 50.71 lbs
Set 3: 14 x 59.52 lbs
Set 4: 12 x 70.55 lbs
Set 5: 10 x 70.55 lbs

Total: 3814 lbs

3. Shoulder Press - Weights

Set 1: 16 x 44.09 lbs
Set 2: 12 x 88.18 lbs
Set 3: 12 x 110.23 lbs
Set 4: 12 x 132.28 lbs
Set 5: 11 x 132.28 lbs
Set 6: 6 x 154.32 lbs

Total: 7054.79 lbs

4. Superset

Set 1: 12 x 0 lbs

Total: 0 lbs

5. Ez-bar Upright Rows

Set 1: 12 x 55.12 lbs
Set 2: 12 x 55.12 lbs
Set 3: 11 x 66.14 lbs
Set 4: 10 x 66.14 lbs

Total: 2711.69 lbs

6. Dumbbell Front Lateral

Set 1: 12 x 44.09 lbs
Set 2: 12 x 52.91 lbs
Set 3: 12 x 52.91 lbs
Set 4: 11 x 61.73 lbs

Total: 2478 lbs

7. Superset

Set 1: 12 x 0 lbs

Total: 0 lbs

8. Arnold Press - Neutral Grip

Set 1: 12 x 61.73 lbs
Set 2: 12 x 70.55 lbs
Set 3: 12 x 79.37 lbs
Set 4: 8 x 79.37 lbs

Total: 3174.66 lbs

9. Barbell Shrugs

Set 1: 12 x 110.23 lbs
Set 2: 12 x 154.32 lbs
Set 3: 12 x 154.32 lbs
Set 4: 10 x 176.37 lbs
Set 5: 12 x 176.37 lbs

Total: 8906.68 lbs

10. Incline Bench Dumbbell Reverse Fly

Set 1: 12 x 52.91 lbs
Set 2: 12 x 52.91 lbs
Set 3: 12 x 61.73 lbs
Set 4: 12 x 61.73 lbs

Total: 2751.37 lbs

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