Shoulders

nach ssb550

Einstellungen

lbskgs

Zusammenfassung

May 16th, 2021
1 h
45 sets, 504 reps
31872.23 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 39.68 lbs
Set 2: 12 x 50.71 lbs
Set 3: 12 x 59.52 lbs
Set 4: 12 x 70.55 lbs
Set 5: 12 x 79.37 lbs
Set 6: 10 x 90.39 lbs

Total: 4501.84 lbs

3. Shoulder Press - Weights

Set 1: 16 x 44.09 lbs
Set 2: 15 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: 3 x 176.37 lbs

Total: 6393.41 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 50.71 lbs
Set 2: 15 x 59.52 lbs
Set 3: 12 x 79.37 lbs
Set 4: 10 x 90.39 lbs

Total: 3560.47 lbs

7. Superset

Set 1: 1 x 0 lbs

Total: 0 lbs

8. Front Cable Raise

Set 1: 12 x 22.05 lbs
Set 2: 12 x 39.68 lbs
Set 3: 12 x 39.68 lbs
Set 4: 10 x 39.68 lbs

Total: 1613.78 lbs

9. Dumbbell Shrugs

Set 1: 12 x 105.82 lbs
Set 2: 12 x 123.46 lbs
Set 3: 12 x 141.1 lbs
Set 4: 10 x 149.91 lbs

Total: 5943.66 lbs

10. Superset

Set 1: 1 x 0 lbs

Total: 0 lbs

11. High Cable Rear-Delt Fly

Set 1: 12 x 39.68 lbs
Set 2: 12 x 39.68 lbs
Set 3: 10 x 61.73 lbs
Set 4: 10 x 61.73 lbs

Total: 2186.99 lbs

12. 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

13. Cable Face Pulls

Set 1: 16 x 70.55 lbs
Set 2: 16 x 70.55 lbs
Set 3: 14 x 79.37 lbs
Set 4: 12 x 90.39 lbs

Total: 4453.34 lbs

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