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A-DAily Routines (Build VM -WK A)

by andrew-newport

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Summary

  • event_availableOctober 9th, 2019
  • schedule1 h
  • equalizer48 sets,  744 reps
  • fitness_center53562 lbs

1. 7 minutes workout

  • Set 1: 10 x 169 lbs

Total: 1690 lbs

2. Ez bar curl

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

Total: 2740 lbs

3. Preacher curl

  • Set 1: 30 x 20 lbs
  • Set 2: 15 x 30 lbs
  • Set 3: 15 x 40 lbs
  • Set 4: 15 x 40 lbs
  • Set 5: 1 x 30 lbs
  • Set 6: 10 x 40 lbs

Total: 2680 lbs

4. MTS biceps curl (hammer strength)

  • Set 1: 30 x 60 lbs
  • Set 2: 15 x 70 lbs
  • Set 3: 15 x 70 lbs
  • Set 4: 15 x 80 lbs
  • Set 5: 1 x 40 lbs
  • Set 6: 10 x 90 lbs

Total: 6040 lbs

5. Triceps push down (life fitness)

  • Set 1: 30 x 35 lbs
  • Set 2: 15 x 50 lbs
  • Set 3: 15 x 50 lbs
  • Set 4: 15 x 50 lbs
  • Set 5: 1 x 35 lbs
  • Set 6: 6 x 72.5 lbs

Total: 3770 lbs

6. Skull crushers

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

Total: 4830 lbs

7. Triceps press (Star Trac)

  • Set 1: 30 x 60 lbs
  • Set 2: 15 x 70 lbs
  • Set 3: 15 x 80 lbs
  • Set 4: 15 x 90 lbs
  • Set 5: 1 x 100 lbs
  • Set 6: 1 x 120 lbs

Total: 5620 lbs

8. Flat-bench lying leg raise

  • Set 1: 20 x 174.8000030517578 lbs
  • Set 2: 20 x 174 lbs
  • Set 3: 20 x 174 lbs
  • Set 4: 1 x 174 lbs

Total: 10630.000061035156 lbs

9. Flat-bench leg pull-in

  • Set 1: 20 x 175.1999969482422 lbs
  • Set 2: 20 x 175.1999969482422 lbs
  • Set 3: 20 x 175.1999969482422 lbs

Total: 10511.999816894531 lbs

10. AB crunch Machine

  • Set 1: 20 x 60 lbs
  • Set 2: 15 x 60 lbs
  • Set 3: 20 x 60 lbs

Total: 3300 lbs

11. Eliptical

  • Set 1: 10 x 175 lbs

Total: 1750 lbs