Englishexpand_more

A-DAily Routines (Build VM -WK A)

by andrew-newport

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Summary

  • event_availableMarch 18th, 2017
  • schedule1 h
  • equalizer27 sets,  372 reps
  • fitness_center24087.5 lbs

1. Warm it up

  • Set 1: 10 x 171.8 lbs

Total: 1718 lbs

2. Shoulder press machine

  • Set 1: 10 x 30 lbs
  • Set 2: 15 x 55 lbs
  • Set 3: 15 x 60 lbs
  • Set 4: 15 x 65 lbs

Total: 3000 lbs

3. Shoulder raises (side lateral)

  • Set 1: 15 x 15 lbs
  • Set 2: 15 x 15 lbs
  • Set 3: 12 x 17.5 lbs

Total: 660 lbs

4. Standing Dumbell press

  • Set 1: 15 x 35 lbs
  • Set 2: 15 x 40 lbs
  • Set 3: 15 x 40 lbs
  • Set 4: 15 x 40 lbs
  • Set 5: 1 x 60 lbs

Total: 2385 lbs

5. Reverse Fly

  • Set 1: 15 x 15 lbs
  • Set 2: 15 x 15 lbs
  • Set 3: 15 x 17.5 lbs
  • Set 4: 1 x 25 lbs

Total: 737.5 lbs

6. Seated dumbbell press

  • Set 1: 15 x 40 lbs
  • Set 2: 15 x 45 lbs
  • Set 3: 18 x 45 lbs
  • Set 4: 20 x 40 lbs

Total: 2885 lbs

7. Seated Calf Raise

  • Set 1: 15 x 135 lbs
  • Set 2: 15 x 135 lbs
  • Set 3: 15 x 135 lbs
  • Set 4: 15 x 135 lbs
  • Set 5: 15 x 135 lbs

Total: 10125 lbs

8. Eliptical

  • Set 1: 15 x 171.8 lbs

Total: 2577 lbs