A-DAily Routines (Build VM -WK A)

by andrew-newport

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Summary

  • event_availableOctober 15th, 2017
  • schedule1 h
  • equalizer30 sets,  651 reps
  • fitness_center32100 lbs

1. 7 minutes workout

  • Set 1: 10 x 168 lbs

Total: 1680 lbs

2. Shoulder press machine

  • Set 1: 15 x 30 lbs
  • Set 2: 15 x 90 lbs
  • Set 3: 15 x 100 lbs
  • Set 4: 14 x 100 lbs

Total: 4700 lbs

3. Shoulder raises (side lateral)

  • Set 1: 30 x 7.5 lbs
  • Set 2: 30 x 17.5 lbs
  • Set 3: 30 x 20 lbs
  • Set 4: 30 x 20 lbs

Total: 1950 lbs

4. Standing Dumbell press

  • Set 1: 20 x 17.5 lbs
  • Set 2: 30 x 20 lbs
  • Set 3: 30 x 22.5 lbs
  • Set 4: 30 x 22.5 lbs
  • Set 5: 1 x 45 lbs

Total: 2345 lbs

5. Reverse Fly

  • Set 1: 30 x 17.5 lbs
  • Set 2: 30 x 20 lbs
  • Set 3: 30 x 22.5 lbs
  • Set 4: 30 x 20 lbs

Total: 2400 lbs

6. Seated dumbbell press

  • Set 1: 20 x 17.5 lbs
  • Set 2: 30 x 30 lbs
  • Set 3: 30 x 32.5 lbs
  • Set 4: 30 x 35 lbs
  • Set 5: 1 x 70 lbs

Total: 3345 lbs

7. Seated Calf Raise

  • Set 1: 20 x 125 lbs
  • Set 2: 20 x 125 lbs
  • Set 3: 20 x 125 lbs
  • Set 4: 20 x 125 lbs
  • Set 5: 20 x 125 lbs
  • Set 6: 10 x 150 lbs

Total: 14000 lbs

8. Eliptical

  • Set 1: 10 x 168 lbs

Total: 1680 lbs