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A-DAily Routines (Build VM -WK A)

by andrew-newport

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Summary

  • event_availableAugust 13th, 2017
  • schedule1 h
  • equalizer26 sets,  405 reps
  • fitness_center38859 lbs

1. 7 minutes workout

  • Set 1: 10 x 166.9 lbs

Total: 1669 lbs

2. Shoulder press machine

  • Set 1: 15 x 80 lbs
  • Set 2: 15 x 85 lbs
  • Set 3: 15 x 90 lbs

Total: 3825 lbs

3. Shoulder raises (side lateral)

  • Set 1: 20 x 30 lbs
  • Set 2: 16 x 40 lbs
  • Set 3: 16 x 40 lbs
  • Set 4: 15 x 40 lbs

Total: 2480 lbs

4. Standing Dumbell press

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

Total: 2925 lbs

5. Reverse Fly

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

Total: 2100 lbs

6. Seated bent-over rear-delt raise

  • Set 1: 0 x 0 lbs

Total: 0 lbs

7. Seated dumbbell press

  • Set 1: 15 x 60 lbs
  • Set 2: 15 x 70 lbs
  • Set 3: 13 x 70 lbs

Total: 2860 lbs

8. Calf (free motion)

  • Set 1: 20 x 200 lbs
  • Set 2: 25 x 200 lbs
  • Set 3: 25 x 200 lbs
  • Set 4: 20 x 200 lbs
  • Set 5: 25 x 200 lbs

Total: 23000 lbs