Shoulders

nach ssb550

Einstellungen

lbskgs

Zusammenfassung

January 19th, 2021
1 h
40 sets, 483 reps
32910.61 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. 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

3. Superset

Set 1: 12 x 0 lbs

Total: 0 lbs

4. Ez-bar Upright Rows

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

Total: 1984.16 lbs

5. 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

6. Superset

Set 1: 12 x 0 lbs

Total: 0 lbs

7. Superset

Set 1: 12 x 0 lbs

Total: 0 lbs

8. Dumbbell Side Lateral

Set 1: 12 x 44.09 lbs
Set 2: 12 x 44.09 lbs
Set 3: 12 x 52.91 lbs
Set 4: 10 x 52.91 lbs

Total: 2222.26 lbs

9. Barbell Shrugs

Set 1: 12 x 110.23 lbs
Set 2: 12 x 132.28 lbs
Set 3: 12 x 154.32 lbs
Set 4: 10 x 176.37 lbs
Set 5: 8 x 198.42 lbs

Total: 8113.01 lbs

10. Superset

Set 1: 12 x 0 lbs

Total: 0 lbs

11. Front Plate Raise

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

Total: 1256.63 lbs

12. Pec Fly - Reverse

Set 1: 12 x 90.39 lbs
Set 2: 12 x 90.39 lbs
Set 3: 12 x 99.21 lbs
Set 4: 12 x 99.21 lbs

Total: 4550.34 lbs

13. Cable Face Pulls

Set 1: 15 x 59.52 lbs
Set 2: 15 x 79.37 lbs
Set 3: 15 x 90.39 lbs
Set 4: 14 x 99.21 lbs

Total: 4828.12 lbs

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