A-DAily Routines (Build VM -WK A)

by andrew-newport

Settings

lbskgs

Summary

April 3rd, 2017
44 h
24 sets, 423 reps
24963.5 lbs

1. Warm it up

Set 1: 10 x 171.8 lbs

Total: 1718 lbs

2. Shoulder press machine

Set 1: 20 x 65 lbs
Set 2: 15 x 70 lbs
Set 3: 15 x 70 lbs

Total: 3400 lbs

3. Shoulder raises (side lateral)

Set 1: 20 x 15 lbs
Set 2: 15 x 17.5 lbs
Set 3: 15 x 17.5 lbs

Total: 825 lbs

4. Standing Dumbell press

Set 1: 20 x 35 lbs
Set 2: 15 x 40 lbs
Set 3: 15 x 40 lbs

Total: 1900 lbs

5. Reverse Fly

Set 1: 20 x 15 lbs
Set 2: 15 x 17.5 lbs
Set 3: 20 x 17.5 lbs

Total: 912.5 lbs

6. Seated dumbbell press

Set 1: 20 x 40 lbs
Set 2: 21 x 45 lbs
Set 3: 16 x 50 lbs
Set 4: 20 x 40 lbs
Set 5: 7 x 35 lbs

Total: 3590 lbs

7. Seated Calf Raise

Set 1: 25 x 90 lbs
Set 2: 25 x 90 lbs
Set 3: 23 x 100 lbs
Set 4: 21 x 100 lbs
Set 5: 20 x 100 lbs

Total: 10900 lbs

8. Bike

Set 1: 10 x 171.8 lbs

Total: 1718 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined