A-DAily Routines (Build VM -WK A)

by andrew-newport

Settings

List View

Summary

  • event_availableJuly 31st, 2019
  • schedule0 minutes
  • equalizer38 sets,  487 reps
  • fitness_center32700 lbs

1. 7 minutes workout

  • Set 1: 10 x 169 lbs

Total: 1690 lbs

2. Shoulder press machine

  • Set 1: 30 x 30 lbs
  • Set 2: 15 x 40 lbs
  • Set 3: 15 x 40 lbs
  • Set 4: 15 x 40 lbs
  • Set 5: 1 x 30 lbs
  • Set 6: 1 x 70 lbs

Total: 2800 lbs

3. Shoulder raises (side lateral)

  • Set 1: 30 x 15 lbs
  • Set 2: 15 x 15 lbs
  • Set 3: 15 x 15 lbs
  • Set 4: 15 x 15 lbs
  • Set 5: 1 x 15 lbs
  • Set 6: 1 x 40 lbs

Total: 1180 lbs

4. Standing Dumbell press

  • Set 1: 30 x 20 lbs
  • Set 2: 15 x 30 lbs
  • Set 3: 15 x 30 lbs
  • Set 4: 15 x 30 lbs
  • Set 5: 1 x 30 lbs
  • Set 6: 1 x 70 lbs

Total: 2050 lbs

5. Reverse Fly

  • Set 1: 30 x 20 lbs
  • Set 2: 15 x 20 lbs
  • Set 3: 15 x 20 lbs
  • Set 4: 15 x 20 lbs
  • Set 5: 1 x 20 lbs
  • Set 6: 1 x 40 lbs

Total: 1560 lbs

6. Seated dumbbell press

  • Set 1: 30 x 40 lbs
  • Set 2: 15 x 40 lbs
  • Set 3: 15 x 40 lbs
  • Set 4: 15 x 40 lbs
  • Set 5: 1 x 40 lbs
  • Set 6: 1 x 80 lbs

Total: 3120 lbs

7. Calf (free motion)

  • Set 1: 30 x 220 lbs
  • Set 2: 15 x 220 lbs
  • Set 3: 15 x 220 lbs
  • Set 4: 15 x 220 lbs
  • Set 5: 15 x 220 lbs
  • Set 6: 1 x 220 lbs
  • Set 7: 1 x 280 lbs

Total: 20300 lbs