Englishexpand_more

A-DAily Routines (Build VM -WK A)

by andrew-newport

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Summary

  • event_availableMarch 4th, 2017
  • schedule2 h
  • equalizer37 sets,  548 reps
  • fitness_center41357.5 lbs

1. Warm it up

  • Set 1: 10 x 169 lbs

Total: 1690 lbs

2. Ez bar curl

  • Set 1: 15 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

Total: 2440 lbs

3. Preacher curl

  • Set 1: 15 x 40 lbs
  • Set 2: 15 x 40 lbs
  • Set 3: 15 x 40 lbs
  • Set 4: 1 x 50 lbs

Total: 1850 lbs

4. MTS biceps curl (hammer strength)

  • Set 1: 15 x 40 lbs
  • Set 2: 15 x 50 lbs
  • Set 3: 15 x 60 lbs
  • Set 4: 15 x 60 lbs

Total: 3150 lbs

5. Triceps push down (life fitness)

  • Set 1: 15 x 25 lbs
  • Set 2: 15 x 30 lbs
  • Set 3: 15 x 35 lbs
  • Set 4: 15 x 35 lbs
  • Set 5: 15 x 35 lbs
  • Set 6: 1 x 57.5 lbs

Total: 2457.5 lbs

6. Skull crushers

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

Total: 2550 lbs

7. Mts triceps extension

  • Set 1: 15 x 40 lbs
  • Set 2: 15 x 50 lbs
  • Set 3: 15 x 60 lbs

Total: 2250 lbs

8. Flat-bench lying leg raise

  • Set 1: 20 x 169 lbs
  • Set 2: 20 x 169 lbs
  • Set 3: 20 x 169 lbs

Total: 10140 lbs

9. Flat-bench leg pull-in

  • Set 1: 20 x 169 lbs
  • Set 2: 20 x 169 lbs
  • Set 3: 20 x 169 lbs

Total: 10140 lbs

10. AB crunch Machine

  • Set 1: 20 x 50 lbs
  • Set 2: 20 x 50 lbs
  • Set 3: 20 x 50 lbs

Total: 3000 lbs

11. Stairmaster

  • Set 1: 10 x 169 lbs

Total: 1690 lbs