A-DAily Routines (Build VM -WK A)

by andrew-newport

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Summary

  • event_availableDecember 1st, 2018
  • schedule1 h
  • equalizer32 sets,  447 reps
  • fitness_center17202.5 lbs

1. Shoulder press machine

  • Set 1: 15 x 30 lbs
  • Set 2: 15 x 70 lbs
  • Set 3: 15 x 70 lbs
  • Set 4: 15 x 70 lbs
  • Set 5: 1 x 100 lbs

Total: 3700 lbs

2. Shoulder raises (side lateral)

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

Total: 2350 lbs

3. Standing Dumbell press

  • Set 1: 8 x 30 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: 10 x 30 lbs

Total: 2840 lbs

4. Reverse Fly

  • Set 1: 15 x 20 lbs
  • Set 2: 15 x 40 lbs
  • Set 3: 15 x 40 lbs
  • Set 4: 15 x 40 lbs
  • Set 5: 1 x 22.5 lbs
  • Set 6: 10 x 30 lbs

Total: 2422.5 lbs

5. Seated dumbbell press

  • Set 1: 10 x 20 lbs
  • Set 2: 15 x 70 lbs
  • Set 3: 16 x 70 lbs
  • Set 4: 16 x 70 lbs
  • Set 5: 1 x 85 lbs

Total: 3575 lbs

6. Shoulder raises (side)

  • Set 1: 40 x 10 lbs
  • Set 2: 30 x 20 lbs
  • Set 3: 21 x 30 lbs
  • Set 4: 16 x 40 lbs
  • Set 5: 1 x 45 lbs

Total: 2315 lbs