Englishexpand_more

A-Daily Routines （#3 freakmode)

by andrew-newport

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Summary

  • event_availableOctober 18th, 2016
  • schedule1 h
  • equalizer26 sets,  777 reps
  • fitness_center113498.8 lbs

1. 5 lb recovery 45 out dumbbell

  • Set 1: 20 x 25 lbs
  • Set 2: 20 x 25 lbs
  • Set 3: 20 x 25 lbs
  • Set 4: 20 x 25 lbs
  • Set 5: 20 x 25 lbs

Total: 2500 lbs

2. Real deltoid rehab (dumbbell)

  • Set 1: 10 x 15 lbs
  • Set 2: 10 x 15 lbs
  • Set 3: 10 x 15 lbs
  • Set 4: 10 x 15 lbs
  • Set 5: 10 x 15 lbs

Total: 750 lbs

3. Bike

  • Set 1: 12 x 172.4 lbs

Total: 2068.8 lbs

4. Plank

  • Set 1: 60 x 176.8 lbs
  • Set 2: 60 x 176.8 lbs
  • Set 3: 60 x 176.8 lbs

Total: 31824 lbs

5. Side Plank

  • Set 1: 50 x 176.8 lbs
  • Set 2: 50 x 176.8 lbs
  • Set 3: 50 x 174.4 lbs
  • Set 4: 50 x 174.4 lbs
  • Set 5: 50 x 174.4 lbs
  • Set 6: 50 x 174.4 lbs

Total: 52560 lbs

6. Bicycle crunch

  • Set 1: 30 x 176.8 lbs
  • Set 2: 30 x 176.8 lbs
  • Set 3: 30 x 176.8 lbs

Total: 15912 lbs

7. Back Extension

  • Set 1: 15 x 176.8 lbs
  • Set 2: 15 x 174.4 lbs
  • Set 3: 15 x 174.4 lbs

Total: 7884 lbs