Deutschexpand_more

Shoulders

nach ssb550

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Zusammenfassung

  • event_availableJune 11th, 2021
  • schedule1 h
  • equalizer40 sets,  445 reps
  • fitness_center33530.11 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. Dumbbell Side Lateral

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 44.09 lbs
  • Set 3: 11 x 52.91 lbs
  • Set 4: 10 x 52.91 lbs

Total: 2169.35 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: 6 x 154.32 lbs
  • Set 6: 5 x 154.32 lbs
  • Set 7: 3 x 176.37 lbs

Total: 6900.47 lbs

4. Superset

  • Set 1: 1 x 0 lbs

Total: 0 lbs

5. Cable Side Lateral

  • Set 1: 12 x 19.84 lbs
  • Set 2: 12 x 19.84 lbs
  • Set 3: 9 x 30.86 lbs
  • Set 4: 9 x 30.86 lbs

Total: 1031.76 lbs

6. Upright Cable Row

  • Set 1: 16 x 59.52 lbs
  • Set 2: 15 x 70.55 lbs
  • Set 3: 12 x 90.39 lbs
  • Set 4: 9 x 99.21 lbs

Total: 3988.16 lbs

7. Superset

  • Set 1: 1 x 0 lbs

Total: 0 lbs

8. Front Cable Raise

  • Set 1: 12 x 30.86 lbs
  • Set 2: 12 x 30.86 lbs
  • Set 3: 12 x 39.68 lbs
  • Set 4: 10 x 50.71 lbs

Total: 1724.01 lbs

9. Shrugs - Cable

  • Set 1: 12 x 141.1 lbs
  • Set 2: 12 x 160.94 lbs
  • Set 3: 12 x 180.78 lbs
  • Set 4: 12 x 200.62 lbs
  • Set 5: 12 x 200.62 lbs

Total: 10608.64 lbs

10. Cable Face Pulls

  • Set 1: 16 x 70.55 lbs
  • Set 2: 16 x 79.37 lbs
  • Set 3: 12 x 90.39 lbs
  • Set 4: 12 x 90.39 lbs

Total: 4567.98 lbs

11. Dumbbell Front Raise

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

Total: 2116.44 lbs