A-DAily Routines (Build VM -WK A)

by andrew-newport

Settings

lbskgs

Summary

March 27th, 2017
1 h
25 sets, 328 reps
31728 lbs

1. Warm it up

Set 1: 10 x 174 lbs

Total: 1740 lbs

2. Real deltoid rehab (dumbbell)

Set 1: 15 x 30 lbs
Set 2: 15 x 30 lbs
Set 3: 15 x 30 lbs
Set 4: 15 x 30 lbs

Total: 1800 lbs

3. Lever row (Star Trac)

Set 1: 15 x 112 lbs
Set 2: 15 x 122 lbs
Set 3: 15 x 127 lbs
Set 4: 15 x 127 lbs

Total: 7320 lbs

4. Leverage Low Row

Set 1: 12 x 98 lbs
Set 2: 12 x 98 lbs
Set 3: 12 x 98 lbs

Total: 3528 lbs

5. Leverage High Row (Star Trac)

Set 1: 12 x 90 lbs
Set 2: 12 x 95 lbs
Set 3: 12 x 95 lbs
Set 4: 1 x 130 lbs

Total: 3490 lbs

6. Close-grip Ftont lat pulldown

Set 1: 20 x 85 lbs
Set 2: 12 x 100 lbs
Set 3: 12 x 100 lbs

Total: 4100 lbs

7. One arm lat pulldown

Set 1: 12 x 40 lbs
Set 2: 12 x 40 lbs
Set 3: 12 x 80 lbs

Total: 1920 lbs

8. Back Extension (Star Trac)

Set 1: 15 x 174 lbs
Set 2: 20 x 174 lbs

Total: 6090 lbs

9. Stairmaster

Set 1: 10 x 174 lbs

Total: 1740 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined