Deutschexpand_more

Shoulders

nach ssb550

Einstellungen

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Zusammenfassung

  • event_availableApril 7th, 2025
  • schedule1 h
  • equalizer44 sets,  528 reps
  • fitness_center45893.63 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: 12 x 55.12 lbs
  • Set 4: 10 x 55.12 lbs

Total: 2270.76 lbs

3. Shoulder Press - Weights

  • Set 1: 12 x 66.14 lbs
  • Set 2: 12 x 88.18 lbs
  • Set 3: 12 x 110.23 lbs
  • Set 4: 10 x 110.23 lbs
  • Set 5: 10 x 132.28 lbs
  • Set 6: 9 x 132.28 lbs

Total: 6790.24 lbs

4. Shoulder Press - Smiths Machine

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 44.09 lbs
  • Set 3: 12 x 66.14 lbs
  • Set 4: 10 x 88.18 lbs

Total: 2733.73 lbs

5. Shrugs - Cable

  • Set 1: 16 x 231.49 lbs
  • Set 2: 14 x 260.15 lbs
  • Set 3: 12 x 275.58 lbs
  • Set 4: 12 x 291.01 lbs
  • Set 5: 10 x 306.44 lbs

Total: 17209.28 lbs

6. Front Cable Raise

  • Set 1: 16 x 35.27 lbs
  • Set 2: 16 x 50.71 lbs
  • Set 3: 12 x 50.71 lbs
  • Set 4: 10 x 66.14 lbs

Total: 2645.55 lbs

7. Incline Bench - Y Raise

  • Set 1: 16 x 11.02 lbs
  • Set 2: 16 x 17.64 lbs
  • Set 3: 12 x 19.84 lbs
  • Set 4: 12 x 22.05 lbs

Total: 961.22 lbs

8. Dumbbell Front Lateral

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 55.12 lbs
  • Set 3: 11 x 55.12 lbs
  • Set 4: 8 x 66.14 lbs
  • Set 5: 8 x 44.09 lbs
  • Set 6: 8 x 33.07 lbs
  • Set 7: 12 x 22.05 lbs

Total: 3207.73 lbs

9. Upright Cable Row

  • Set 1: 16 x 79.37 lbs
  • Set 2: 12 x 110.23 lbs
  • Set 3: 12 x 125.66 lbs
  • Set 4: 10 x 141.1 lbs

Total: 5511.56 lbs

10. Pec Fly - Reverse

  • Set 1: 12 x 79.37 lbs
  • Set 2: 12 x 94.8 lbs
  • Set 3: 10 x 94.8 lbs
  • Set 4: 10 x 110.23 lbs

Total: 4140.28 lbs