A-DAily Routines (Build VM -WK A)

by andrew-newport

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Summary

  • event_availableNovember 30th, 2019
  • schedule2 h
  • equalizer64 sets,  995 reps
  • fitness_center67054 lbs

1. 7 minutes workout

  • Set 1: 10 x 169 lbs

Total: 1690 lbs

2. Lying Leg curl (star trac)

  • Set 1: 30 x 40 lbs
  • Set 2: 15 x 60 lbs
  • Set 3: 15 x 60 lbs
  • Set 4: 15 x 60 lbs
  • Set 5: 1 x 40 lbs
  • Set 6: 5 x 80 lbs

Total: 4340 lbs

3. Stiff-legged Deadlift

  • Set 1: 30 x 55 lbs
  • Set 2: 1 x 50 lbs
  • Set 3: 1 x 50 lbs
  • Set 4: 1 x 50 lbs

Total: 1800 lbs

4. SM Stiff-legged deadlift

  • Set 1: 30 x 82 lbs
  • Set 2: 15 x 102 lbs
  • Set 3: 15 x 122 lbs
  • Set 4: 15 x 122 lbs
  • Set 5: 1 x 62 lbs
  • Set 6: 1 x 132 lbs
  • Set 7: 1 x 122 lbs

Total: 7966 lbs

5. Standing Calf

  • Set 1: 30 x 50 lbs
  • Set 2: 30 x 50 lbs
  • Set 3: 30 x 50 lbs
  • Set 4: 30 x 50 lbs
  • Set 5: 1 x 100 lbs
  • Set 6: 25 x 50 lbs

Total: 7350 lbs

6. Ez bar curl

  • Set 1: 30 x 20 lbs
  • Set 2: 15 x 30 lbs
  • Set 3: 15 x 40 lbs
  • Set 4: 20 x 40 lbs
  • Set 5: 1 x 40 lbs
  • Set 6: 1 x 40 lbs

Total: 2530 lbs

7. Preacher curl

  • Set 1: 30 x 20 lbs
  • Set 2: 20 x 30 lbs
  • Set 3: 15 x 40 lbs
  • Set 4: 15 x 40 lbs
  • Set 5: 1 x 30 lbs
  • Set 6: 1 x 40 lbs

Total: 2470 lbs

8. MTS biceps curl (hammer strength)

  • Set 1: 30 x 60 lbs
  • Set 2: 15 x 80 lbs
  • Set 3: 15 x 80 lbs
  • Set 4: 15 x 80 lbs
  • Set 5: 1 x 40 lbs
  • Set 6: 10 x 90 lbs

Total: 6340 lbs

9. Triceps push down (life fitness)

  • Set 1: 30 x 35 lbs
  • Set 2: 15 x 57.5 lbs
  • Set 3: 15 x 65 lbs
  • Set 4: 15 x 65 lbs
  • Set 5: 1 x 35 lbs
  • Set 6: 1 x 72.5 lbs

Total: 3970 lbs

10. Skull crushers

  • Set 1: 60 x 30 lbs
  • Set 2: 30 x 40 lbs
  • Set 3: 30 x 50 lbs
  • Set 4: 30 x 50 lbs
  • Set 5: 1 x 30 lbs
  • Set 6: 1 x 40 lbs

Total: 6070 lbs

11. Triceps press (Star Trac)

  • Set 1: 30 x 60 lbs
  • Set 2: 15 x 100 lbs
  • Set 3: 15 x 100 lbs
  • Set 4: 15 x 110 lbs
  • Set 5: 1 x 100 lbs
  • Set 6: 1 x 120 lbs

Total: 6670 lbs

12. Flat-bench lying leg raise

  • Set 1: 30 x 174.8000030517578 lbs
  • Set 2: 30 x 174 lbs
  • Set 3: 30 x 174 lbs
  • Set 4: 1 x 174 lbs

Total: 15858.000091552734 lbs