A-DAily Routines (Build VM -WK A)

by andrew-newport

Settings

lbskgs

Summary

January 23rd, 2018
1 h
34 sets, 493 reps
34510.1 lbs

1. 7 minutes workout

Set 1: 10 x 176 lbs

Total: 1760 lbs

2. Leverage row (Star Trac)

Set 1: 25 x 55 lbs
Set 2: 16 x 75 lbs
Set 3: 12 x 85 lbs
Set 4: 1 x 100 lbs
Set 5: 1 x 100 lbs

Total: 3795 lbs

3. Cable Pull-over

Set 1: 25 x 25 lbs
Set 2: 20 x 30 lbs
Set 3: 15 x 35 lbs
Set 4: 12 x 42.5 lbs
Set 5: 1 x 35 lbs
Set 6: 1 x 37.5 lbs

Total: 2332.5 lbs

4. Leverage High Row (Star Trac)

Set 1: 20 x 63 lbs
Set 2: 15 x 83 lbs
Set 3: 15 x 93 lbs
Set 4: 15 x 93 lbs
Set 5: 1 x 96 lbs
Set 6: 1 x 125 lbs
Set 7: 12 x 98 lbs
Set 8: 12 x 103 lbs
Set 9: 12 x 103 lbs

Total: 9164 lbs

5. Close-grip Ftont lat pulldown

Set 1: 30 x 50 lbs
Set 2: 12 x 100 lbs
Set 3: 12 x 100 lbs
Set 4: 1 x 100 lbs
Set 5: 1 x 105 lbs

Total: 4105 lbs

6. One arm lat pulldown

Set 1: 90 x 26.4 lbs
Set 2: 25 x 44 lbs
Set 3: 25 x 61.6 lbs
Set 4: 13 x 79.6 lbs
Set 5: 1 x 90 lbs

Total: 6140.8 lbs

7. Back Extension (Star Trac)

Set 1: 20 x 176 lbs
Set 2: 20 x 176 lbs
Set 3: 1 x 172.8 lbs

Total: 7212.8 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined