Deutschexpand_more

Shoulders

nach ssb550

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Zusammenfassung

  • event_availableSeptember 9th, 2023
  • schedule1 h
  • equalizer36 sets,  398 reps
  • fitness_center27540.15 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: 10 x 55.12 lbs
  • Set 4: 8 x 55.12 lbs

Total: 2050.3 lbs

3. Shoulder Press - Weights

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 44.09 lbs
  • Set 3: 12 x 66.14 lbs
  • Set 4: 12 x 88.18 lbs
  • Set 5: 8 x 110.23 lbs

Total: 3791.95 lbs

4. Dumbbell Front Lateral

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 55.12 lbs
  • Set 3: 10 x 55.12 lbs
  • Set 4: 10 x 66.14 lbs

Total: 2403.04 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: 10 x 132.28 lbs
  • Set 5: 6 x 143.3 lbs

Total: 6150.9 lbs

6. Cable Side Lateral - One Arm

  • Set 1: 12 x 35.27 lbs
  • Set 2: 12 x 35.27 lbs
  • Set 3: 10 x 50.71 lbs
  • Set 4: 8 x 50.71 lbs

Total: 1759.29 lbs

7. High Cable Rear-Delt Fly

  • Set 1: 12 x 50.71 lbs
  • Set 2: 12 x 50.71 lbs
  • Set 3: 12 x 66.14 lbs
  • Set 4: 10 x 79.37 lbs

Total: 2804.28 lbs

8. Shrugs - Deadlift/Shrug Machine

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

Total: 5291.09 lbs

9. Barbell Shoulder Press

  • Set 1: 16 x 55.12 lbs
  • Set 2: 12 x 66.14 lbs
  • Set 3: 10 x 66.14 lbs
  • Set 4: 6 x 88.18 lbs

Total: 2866.01 lbs