Englishexpand_more

Shoulders

by ssb550

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Summary

  • event_availableFebruary 3rd, 2023
  • schedule1 h
  • equalizer33 sets,  365 reps
  • fitness_center12937 lbs

1. Rotator Cuff - Warm up

  • Set 1: 16 x 2.72 lbs
  • Set 2: 16 x 2.72 lbs

Total: 87.09 lbs

2. Lateral Raise - Machine

  • Set 1: 12 x 11.34 lbs
  • Set 2: 12 x 15.88 lbs
  • Set 3: 12 x 20.41 lbs
  • Set 4: 12 x 22.68 lbs

Total: 843.68 lbs

3. Arnold Press - Neutral Grip

  • Set 1: 12 x 9.07 lbs
  • Set 2: 12 x 13.61 lbs
  • Set 3: 8 x 15.88 lbs
  • Set 4: 7 x 15.88 lbs

Total: 510.29 lbs

4. Shoulder Press - Smiths Machine

  • Set 1: 12 x 9.07 lbs
  • Set 2: 12 x 9.07 lbs
  • Set 3: 12 x 13.61 lbs
  • Set 4: 8 x 13.61 lbs
  • Set 5: 4 x 18.14 lbs
  • Set 6: 4 x 18.14 lbs

Total: 635.03 lbs

5. Barbell Shrugs

  • Set 1: 12 x 27.22 lbs
  • Set 2: 12 x 27.22 lbs
  • Set 3: 12 x 36.29 lbs
  • Set 4: 10 x 36.29 lbs
  • Set 5: 10 x 36.29 lbs

Total: 1814.37 lbs

6. Dumbbell Side Lateral

  • Set 1: 12 x 9.07 lbs
  • Set 2: 12 x 9.07 lbs
  • Set 3: 12 x 11.34 lbs
  • Set 4: 10 x 11.34 lbs

Total: 467.2 lbs

7. High Cable Rear-Delt Fly

  • Set 1: 12 x 2.27 lbs
  • Set 2: 12 x 2.27 lbs
  • Set 3: 12 x 2.27 lbs
  • Set 4: 10 x 2.27 lbs

Total: 104.33 lbs

8. Dumbbell Shrugs

  • Set 1: 12 x 27.22 lbs
  • Set 2: 12 x 31.75 lbs
  • Set 3: 12 x 31.75 lbs
  • Set 4: 10 x 31.75 lbs

Total: 1406.14 lbs