A-DAily Routines (Build VM -WK A)

by andrew-newport

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Summary

  • event_availableOctober 10th, 2017
  • schedule1 h
  • equalizer35 sets,  403 reps
  • fitness_center34458.9 lbs

1. 7 minutes workout

  • Set 1: 5 x 170.4 lbs

Total: 852 lbs

2. Leverage row (Star Trac)

  • Set 1: 12 x 108 lbs
  • Set 2: 12 x 108 lbs
  • Set 3: 12 x 108 lbs
  • Set 4: 12 x 108 lbs

Total: 5184 lbs

3. Leverage Low Row

  • Set 1: 12 x 0 lbs

Total: 0 lbs

4. Low row (star Trac )

  • Set 1: 12 x 80 lbs
  • Set 2: 15 x 70 lbs
  • Set 3: 12 x 75 lbs
  • Set 4: 1 x 100 lbs

Total: 3010 lbs

5. Cable Pull-over

  • Set 1: 15 x 22.5 lbs
  • Set 2: 15 x 32.5 lbs
  • Set 3: 15 x 37.5 lbs
  • Set 4: 15 x 37.5 lbs
  • Set 5: 15 x 37.5 lbs

Total: 2512.5 lbs

6. Row (Star Trac)

  • Set 1: 12 x 0 lbs

Total: 0 lbs

7. Leverage High Row (Star Trac)

  • Set 1: 6 x 121 lbs
  • Set 2: 15 x 96 lbs
  • Set 3: 15 x 96 lbs
  • Set 4: 12 x 96 lbs
  • Set 5: 12 x 96 lbs
  • Set 6: 1 x 122 lbs

Total: 6032 lbs

8. Close-grip Ftont lat pulldown

  • Set 1: 12 x 70 lbs
  • Set 2: 12 x 75 lbs
  • Set 3: 12 x 95 lbs
  • Set 4: 12 x 95 lbs
  • Set 5: 1 x 105 lbs

Total: 4125 lbs

9. One arm lat pulldown

  • Set 1: 12 x 60 lbs
  • Set 2: 12 x 80 lbs
  • Set 3: 12 x 80 lbs
  • Set 4: 12 x 89 lbs

Total: 3708 lbs

10. Back Extension (Star Trac)

  • Set 1: 20 x 170.4 lbs
  • Set 2: 20 x 170.6 lbs
  • Set 3: 1 x 170.6 lbs

Total: 6990.6 lbs

11. Eliptical

  • Set 1: 12 x 170.4 lbs

Total: 2044.8000000000002 lbs