A-DAily Routines (Build VM -WK A)

by andrew-newport

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Summary

  • event_availableJanuary 27th, 2018
  • schedule1 h
  • equalizer54 sets,  732 reps
  • fitness_center53173.8 lbs

1. 7 minutes workout

  • Set 1: 10 x 169.5 lbs

Total: 1695 lbs

2. Ez bar curl

  • Set 1: 30 x 20 lbs
  • Set 2: 30 x 20 lbs
  • Set 3: 13 x 40 lbs
  • Set 4: 12 x 40 lbs
  • Set 5: 12 x 40 lbs
  • Set 6: 12 x 40 lbs
  • Set 7: 12 x 40 lbs
  • Set 8: 12 x 40 lbs
  • Set 9: 1 x 40 lbs

Total: 4160 lbs

3. Preacher curl

  • Set 1: 1 x 20 lbs
  • Set 2: 25 x 40 lbs
  • Set 3: 25 x 40 lbs
  • Set 4: 25 x 40 lbs
  • Set 5: 1 x 50 lbs

Total: 3070 lbs

4. MTS biceps curl (hammer strength)

  • Set 1: 1 x 30 lbs
  • Set 2: 1 x 60 lbs
  • Set 3: 1 x 70 lbs
  • Set 4: 12 x 80 lbs
  • Set 5: 15 x 90 lbs
  • Set 6: 15 x 90 lbs

Total: 3820 lbs

5. Triceps push down (life fitness)

  • Set 1: 30 x 27.5 lbs
  • Set 2: 30 x 37.5 lbs
  • Set 3: 15 x 52.5 lbs
  • Set 4: 15 x 62.5 lbs
  • Set 5: 1 x 100 lbs

Total: 3775 lbs

6. Skull crushers

  • Set 1: 20 x 30 lbs
  • Set 2: 20 x 30 lbs
  • Set 3: 12 x 60 lbs
  • Set 4: 12 x 60 lbs
  • Set 5: 12 x 60 lbs
  • Set 6: 13 x 60 lbs
  • Set 7: 12 x 60 lbs
  • Set 8: 12 x 60 lbs
  • Set 9: 1 x 80 lbs
  • Set 10: 1 x 80 lbs

Total: 5740 lbs

7. Mts triceps extension

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

Total: 4900 lbs

8. Flat-bench lying leg raise

  • Set 1: 20 x 169.5 lbs
  • Set 2: 20 x 169.5 lbs
  • Set 3: 20 x 169.5 lbs
  • Set 4: 1 x 171 lbs
  • Set 5: 1 x 164.6 lbs

Total: 10505.6 lbs

9. Flat-bench leg pull-in

  • Set 1: 20 x 169 lbs
  • Set 2: 20 x 169.5 lbs
  • Set 3: 20 x 169.5 lbs
  • Set 4: 1 x 168.2 lbs

Total: 10328.2 lbs

10. AB crunch Machine

  • Set 1: 20 x 85 lbs
  • Set 2: 20 x 85 lbs
  • Set 3: 20 x 85 lbs
  • Set 4: 1 x 80 lbs

Total: 5180 lbs