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A-DAily Routines (Build VM -WK A)

by andrew-newport

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Summary

  • event_availableApril 3rd, 2017
  • schedule44 h
  • equalizer24 sets,  423 reps
  • fitness_center11323.25 lbs

1. Warm it up

  • Set 1: 10 x 77.93 lbs

Total: 779.27 lbs

2. Shoulder press machine

  • Set 1: 20 x 29.48 lbs
  • Set 2: 15 x 31.75 lbs
  • Set 3: 15 x 31.75 lbs

Total: 1542.21 lbs

3. Shoulder raises (side lateral)

  • Set 1: 20 x 6.8 lbs
  • Set 2: 15 x 7.94 lbs
  • Set 3: 15 x 7.94 lbs

Total: 374.21 lbs

4. Standing Dumbell press

  • Set 1: 20 x 15.88 lbs
  • Set 2: 15 x 18.14 lbs
  • Set 3: 15 x 18.14 lbs

Total: 861.83 lbs

5. Reverse Fly

  • Set 1: 20 x 6.8 lbs
  • Set 2: 15 x 7.94 lbs
  • Set 3: 20 x 7.94 lbs

Total: 413.9 lbs

6. Seated dumbbell press

  • Set 1: 20 x 18.14 lbs
  • Set 2: 21 x 20.41 lbs
  • Set 3: 16 x 22.68 lbs
  • Set 4: 20 x 18.14 lbs
  • Set 5: 7 x 15.88 lbs

Total: 1628.4 lbs

7. Seated Calf Raise

  • Set 1: 25 x 40.82 lbs
  • Set 2: 25 x 40.82 lbs
  • Set 3: 23 x 45.36 lbs
  • Set 4: 21 x 45.36 lbs
  • Set 5: 20 x 45.36 lbs

Total: 4944.16 lbs

8. Bike

  • Set 1: 10 x 77.93 lbs

Total: 779.27 lbs