Englishexpand_more

A-DAily Routines (Build VM -WK A)

by andrew-newport

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Summary

  • event_availableJanuary 28th, 2018
  • schedule53 minutes
  • equalizer30 sets,  439 reps
  • fitness_center27052.5 lbs

1. 7 minutes workout

  • Set 1: 10 x 173 lbs

Total: 1730 lbs

2. Shoulder press machine

  • Set 1: 30 x 40 lbs
  • Set 2: 12 x 80 lbs
  • Set 3: 15 x 70 lbs
  • Set 4: 15 x 70 lbs
  • Set 5: 1 x 100 lbs

Total: 4360 lbs

3. Shoulder raises (side lateral)

  • Set 1: 30 x 10 lbs
  • Set 2: 18 x 30 lbs
  • Set 3: 14 x 40 lbs
  • Set 4: 12 x 40 lbs
  • Set 5: 1 x 40 lbs

Total: 1920 lbs

4. Standing Dumbell press

  • Set 1: 30 x 20 lbs
  • Set 2: 10 x 40 lbs
  • Set 3: 15 x 40 lbs
  • Set 4: 15 x 40 lbs
  • Set 5: 1 x 45 lbs

Total: 2245 lbs

5. Reverse Fly

  • Set 1: 15 x 15 lbs
  • Set 2: 20 x 15 lbs
  • Set 3: 20 x 15 lbs
  • Set 4: 1 x 22.5 lbs

Total: 847.5 lbs

6. Seated dumbbell press

  • Set 1: 30 x 40 lbs
  • Set 2: 20 x 50 lbs
  • Set 3: 12 x 70 lbs
  • Set 4: 1 x 70 lbs

Total: 3110 lbs

7. Calf (free motion)

  • Set 1: 30 x 100 lbs
  • Set 2: 15 x 160 lbs
  • Set 3: 15 x 160 lbs
  • Set 4: 15 x 160 lbs
  • Set 5: 15 x 160 lbs
  • Set 6: 1 x 240 lbs

Total: 12840 lbs