Englishexpand_more

A-DAily Routines (Build VM -WK A)

by andrew-newport

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Summary

  • event_availableJuly 13th, 2019
  • schedule1 h
  • equalizer31 sets,  395 reps
  • fitness_center12250 lbs

1. 7 minutes workout

  • Set 1: 10 x 169 lbs

Total: 1690 lbs

2. Shoulder press machine

  • 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 30 lbs
  • Set 6: 1 x 70 lbs

Total: 2350 lbs

3. Shoulder raises (side lateral)

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

Total: 1030 lbs

4. Standing Dumbell press

  • Set 1: 30 x 20 lbs
  • Set 2: 15 x 30 lbs
  • Set 3: 15 x 30 lbs
  • Set 4: 15 x 30 lbs
  • Set 5: 1 x 30 lbs
  • Set 6: 1 x 70 lbs

Total: 2050 lbs

5. Reverse Fly

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

Total: 2010 lbs

6. Seated dumbbell press

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

Total: 3120 lbs