Englishexpand_more

A-DAily Routines (Build VM -WK A)

by andrew-newport

Settings

List View

Summary

  • event_availableSeptember 16th, 2019
  • schedule1 h
  • equalizer40 sets,  532 reps
  • fitness_center36683.9 lbs

1. 7 minutes workout

  • Set 1: 10 x 169 lbs

Total: 1690 lbs

2. Vertical row

  • Set 1: 30 x 50 lbs
  • Set 2: 15 x 50 lbs
  • Set 3: 15 x 50 lbs
  • Set 4: 15 x 50 lbs
  • Set 5: 1 x 50 lbs
  • Set 6: 1 x 100 lbs

Total: 3900 lbs

3. Cable Pull-over

  • Set 1: 30 x 30 lbs
  • Set 2: 15 x 30 lbs
  • Set 3: 15 x 30 lbs
  • Set 4: 15 x 30 lbs
  • Set 5: 1 x 25 lbs
  • Set 6: 1 x 42.5 lbs

Total: 2317.5 lbs

4. Row (Star Trac)

  • Set 1: 30 x 45 lbs
  • Set 2: 15 x 45 lbs
  • Set 3: 15 x 45 lbs
  • Set 4: 15 x 45 lbs
  • Set 5: 1 x 45 lbs
  • Set 6: 1 x 80 lbs

Total: 3500 lbs

5. Leverage High Row (Star Trac)

  • Set 1: 30 x 63.20000076293945 lbs
  • Set 2: 15 x 63.20000076293945 lbs
  • Set 3: 15 x 63.20000076293945 lbs
  • Set 4: 15 x 63.20000076293945 lbs
  • Set 5: 1 x 63.20000076293945 lbs
  • Set 6: 1 x 113.1999969482422 lbs

Total: 4916.400054931641 lbs

6. Close-grip Ftont lat pulldown

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

Total: 4680 lbs

7. One arm lat pulldown

  • Set 1: 30 x 60 lbs
  • Set 2: 15 x 60 lbs
  • Set 3: 15 x 80 lbs
  • Set 4: 15 x 80 lbs
  • Set 5: 1 x 44 lbs
  • Set 6: 1 x 88 lbs

Total: 5232 lbs

8. Back Extension (Star Trac)

  • Set 1: 20 x 176.3999938964844 lbs
  • Set 2: 20 x 173 lbs
  • Set 3: 20 x 173 lbs

Total: 10447.999877929688 lbs