Englishexpand_more

A-DAily Routines (Build VM -WK A)

by andrew-newport

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Summary

  • event_availableOctober 20th, 2018
  • schedule50 minutes
  • equalizer26 sets,  306 reps
  • fitness_center13967.5 lbs

1. Shoulder press machine

  • Set 1: 10 x 50 lbs
  • Set 2: 12 x 70 lbs
  • Set 3: 12 x 70 lbs
  • Set 4: 12 x 70 lbs
  • Set 5: 1 x 100 lbs

Total: 3120 lbs

2. Shoulder raises (side lateral)

  • Set 1: 20 x 10 lbs
  • Set 2: 15 x 40 lbs
  • Set 3: 15 x 40 lbs
  • Set 4: 15 x 40 lbs

Total: 2000 lbs

3. Standing Dumbell press

  • Set 1: 10 x 10 lbs
  • Set 2: 15 x 40 lbs
  • Set 3: 15 x 50 lbs
  • Set 4: 15 x 50 lbs
  • Set 5: 15 x 50 lbs
  • Set 6: 1 x 50 lbs
  • Set 7: 1 x 40 lbs

Total: 3040 lbs

4. Reverse Fly

  • Set 1: 15 x 20 lbs
  • Set 2: 15 x 40 lbs
  • Set 3: 15 x 40 lbs
  • Set 4: 15 x 40 lbs
  • Set 5: 1 x 22.5 lbs

Total: 2122.5 lbs

5. Seated dumbbell press

  • Set 1: 15 x 40 lbs
  • Set 2: 15 x 60 lbs
  • Set 3: 15 x 70 lbs
  • Set 4: 15 x 70 lbs
  • Set 5: 1 x 85 lbs

Total: 3685 lbs