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A-DAily Routines (Build VM -WK A)

by andrew-newport

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Summary

  • event_availableMarch 17th, 2017
  • schedule2 h
  • equalizer39 sets,  583 reps
  • fitness_center47396 lbs

1. Warm it up

  • Set 1: 10 x 171.8 lbs

Total: 1718 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

Total: 1800 lbs

4. MTS biceps curl (hammer strength)

  • Set 1: 15 x 60 lbs
  • Set 2: 15 x 60 lbs
  • Set 3: 15 x 70 lbs
  • Set 4: 20 x 50 lbs

Total: 3850 lbs

5. Triceps push down (life fitness)

  • Set 1: 10 x 42.5 lbs
  • Set 2: 15 x 57.5 lbs
  • Set 3: 15 x 57.5 lbs
  • Set 4: 15 x 57.5 lbs
  • Set 5: 15 x 57.5 lbs

Total: 3875 lbs

6. Skull crushers

  • Set 1: 10 x 40 lbs
  • Set 2: 10 x 40 lbs
  • Set 3: 12 x 60 lbs
  • Set 4: 12 x 60 lbs
  • Set 5: 12 x 60 lbs
  • Set 6: 12 x 60 lbs
  • Set 7: 12 x 60 lbs
  • Set 8: 12 x 60 lbs

Total: 5120 lbs

7. Mts triceps extension

  • Set 1: 15 x 60 lbs
  • Set 2: 15 x 70 lbs
  • Set 3: 15 x 70 lbs

Total: 3000 lbs

8. Flat-bench lying leg raise

  • Set 1: 20 x 171.8 lbs
  • Set 2: 20 x 171.8 lbs
  • Set 3: 20 x 171.8 lbs

Total: 10308 lbs

9. Flat-bench leg pull-in

  • Set 1: 20 x 171.8 lbs
  • Set 2: 20 x 171.8 lbs
  • Set 3: 20 x 171.8 lbs

Total: 10308 lbs

10. AB crunch Machine

  • Set 1: 20 x 40 lbs
  • Set 2: 20 x 40 lbs
  • Set 3: 20 x 40 lbs

Total: 2400 lbs

11. Eliptical

  • Set 1: 15 x 171.8 lbs

Total: 2577 lbs