A-DAily Routines (Build VM -WK A)

by andrew-newport

Settings

lbskgs

Summary

July 22nd, 2019
1 h
40 sets, 522 reps
32936.4 lbs

1. 7 minutes workout

Set 1: 10 x 169 lbs

Total: 1690 lbs

2. Vertical row

Set 1: 30 x 50 lbs
Set 2: 15 x 50 lbs
Set 3: 15 x 50 lbs
Set 4: 15 x 50 lbs
Set 5: 1 x 50 lbs
Set 6: 1 x 100 lbs

Total: 3900 lbs

3. Cable Pull-over

Set 1: 30 x 27.5 lbs
Set 2: 15 x 27.5 lbs
Set 3: 15 x 27.5 lbs
Set 4: 15 x 27.5 lbs
Set 5: 1 x 25 lbs
Set 6: 1 x 42.5 lbs

Total: 2130 lbs

4. Row (Star Trac)

Set 1: 30 x 45 lbs
Set 2: 15 x 45 lbs
Set 3: 15 x 45 lbs
Set 4: 15 x 45 lbs
Set 5: 1 x 45 lbs
Set 6: 1 x 80 lbs

Total: 3500 lbs

5. Leverage High Row (Star Trac)

Set 1: 30 x 63.20000076293945 lbs
Set 2: 15 x 63.20000076293945 lbs
Set 3: 15 x 63.20000076293945 lbs
Set 4: 15 x 63.20000076293945 lbs
Set 5: 1 x 63.20000076293945 lbs
Set 6: 1 x 113.1999969482422 lbs

Total: 4916.400054931641 lbs

6. Close-grip Ftont lat pulldown

Set 1: 30 x 60 lbs
Set 2: 15 x 60 lbs
Set 3: 15 x 60 lbs
Set 4: 15 x 60 lbs
Set 5: 1 x 60 lbs
Set 6: 1 x 120 lbs

Total: 4680 lbs

7. One arm lat pulldown

Set 1: 30 x 44 lbs
Set 2: 15 x 44 lbs
Set 3: 15 x 44 lbs
Set 4: 15 x 44 lbs
Set 5: 1 x 44 lbs
Set 6: 1 x 88 lbs

Total: 3432 lbs

8. Back Extension (Star Trac)

Set 1: 20 x 176.3999938964844 lbs
Set 2: 20 x 173 lbs

Total: 6987.9998779296875 lbs

9. Eliptical

Set 1: 10 x 170 lbs

Total: 1700 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined