A-DAily Routines (Build VM -WK A)

by andrew-newport

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Summary

  • event_availableJuly 17th, 2017
  • schedule1 h
  • equalizer28 sets,  430 reps
  • fitness_center30737 lbs

1. Real deltoid rehab (dumbbell)

  • Set 1: 20 x 20 lbs
  • Set 2: 15 x 0 lbs

Total: 400 lbs

2. Leverage High Row (Star Trac)

  • Set 1: 15 x 106.6 lbs
  • Set 2: 15 x 106.6 lbs
  • Set 3: 15 x 106.6 lbs
  • Set 4: 15 x 106.6 lbs

Total: 6396 lbs

3. Cable Pull-over

  • Set 1: 15 x 60 lbs
  • Set 2: 15 x 80 lbs
  • Set 3: 15 x 80 lbs
  • Set 4: 15 x 80 lbs

Total: 4500 lbs

4. Row (Star Trac)

  • Set 1: 12 x 70 lbs
  • Set 2: 12 x 80 lbs
  • Set 3: 12 x 90 lbs

Total: 2880 lbs

5. Leverage High Row (Star Trac)

  • Set 1: 12 x 90 lbs
  • Set 2: 12 x 90 lbs
  • Set 3: 12 x 90 lbs

Total: 3240 lbs

6. Close-grip Ftont lat pulldown

  • Set 1: 12 x 100 lbs
  • Set 2: 12 x 100 lbs
  • Set 3: 12 x 100 lbs

Total: 3600 lbs

7. One arm lat pulldown

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

Total: 2880 lbs

8. Back Extension (Star Trac)

  • Set 1: 15 x 171.7 lbs
  • Set 2: 15 x 171.7 lbs

Total: 5151 lbs

9. Shoulder raises (side)

  • Set 1: 40 x 10 lbs
  • Set 2: 30 x 15 lbs
  • Set 3: 20 x 20 lbs
  • Set 4: 11 x 40 lbs

Total: 1690 lbs