Shoulders

nach ssb550

Einstellungen

lbskgs

Zusammenfassung

February 5th, 2024
1 h
38 sets, 432 reps
29667.61 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. Lateral Raise - Machine

Set 1: 12 x 77.16 lbs
Set 2: 12 x 99.21 lbs
Set 3: 12 x 121.25 lbs
Set 4: 12 x 143.3 lbs
Set 5: 12 x 143.3 lbs

Total: 7010.7 lbs

3. Shoulder Press - Weights

Set 1: 16 x 44.09 lbs
Set 2: 12 x 88.18 lbs
Set 3: 12 x 132.28 lbs
Set 4: 10 x 154.32 lbs
Set 5: 6 x 176.37 lbs
Set 6: 6 x 176.37 lbs

Total: 7010.7 lbs

4. Dumbbell Shrugs - 2 sec pause @ top

Set 1: 12 x 110.23 lbs
Set 2: 12 x 132.28 lbs
Set 3: 10 x 154.32 lbs
Set 4: 10 x 154.32 lbs
Set 5: 7 x 176.37 lbs

Total: 7231.16 lbs

5. Dumbbell Front Raise - Reverse Grip

Set 1: 12 x 22.05 lbs
Set 2: 12 x 33.07 lbs
Set 3: 12 x 33.07 lbs
Set 4: 12 x 44.09 lbs

Total: 1587.33 lbs

6. Cable Side Lateral - One Arm

Set 1: 12 x 11.02 lbs
Set 2: 12 x 11.02 lbs
Set 3: 12 x 11.02 lbs
Set 4: 10 x 16.53 lbs

Total: 562.18 lbs

7. Upright Barbell Row

Set 1: 12 x 55.12 lbs
Set 2: 12 x 55.12 lbs
Set 3: 12 x 66.14 lbs
Set 4: 8 x 66.14 lbs

Total: 2645.55 lbs

8. High Cable Rear-Delt Fly

Set 1: 15 x 22.05 lbs
Set 2: 12 x 33.07 lbs
Set 3: 8 x 44.09 lbs
Set 4: 8 x 44.09 lbs

Total: 1433 lbs

9. Front Plate Raise

Set 1: 12 x 33.07 lbs
Set 2: 12 x 33.07 lbs
Set 3: 12 x 44.09 lbs
Set 4: 10 x 44.09 lbs

Total: 1763.7 lbs

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