Englishexpand_more

A-DAily Routines (Build VM -WK A)

by andrew-newport

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Summary

  • event_availableDecember 14th, 2019
  • schedule1 h
  • equalizer29 sets,  469 reps
  • fitness_center8405.07 lbs

1. 7 minutes workout

  • Set 1: 10 x 79.38 lbs

Total: 793.79 lbs

2. Shoulder press machine

  • Set 1: 30 x 13.61 lbs
  • Set 2: 15 x 31.75 lbs
  • Set 3: 15 x 31.75 lbs
  • Set 4: 15 x 31.75 lbs
  • Set 5: 15 x 13.61 lbs

Total: 2041.17 lbs

3. Shoulder raises (side lateral)

  • Set 1: 40 x 6.8 lbs
  • Set 2: 30 x 9.07 lbs
  • Set 3: 20 x 13.61 lbs
  • Set 4: 10 x 22.68 lbs
  • Set 5: 10 x 13.61 lbs

Total: 1179.34 lbs

4. Standing Dumbell press

  • Set 1: 30 x 9.07 lbs
  • Set 2: 15 x 18.14 lbs
  • Set 3: 15 x 22.68 lbs
  • Set 4: 15 x 22.68 lbs
  • Set 5: 15 x 13.61 lbs
  • Set 6: 1 x 31.75 lbs

Total: 1460.57 lbs

5. Reverse Fly

  • Set 1: 30 x 9.07 lbs
  • Set 2: 15 x 13.61 lbs
  • Set 3: 15 x 18.14 lbs
  • Set 4: 15 x 18.14 lbs
  • Set 5: 15 x 9.07 lbs
  • Set 6: 1 x 18.14 lbs

Total: 1174.8 lbs

6. Seated dumbbell press

  • Set 1: 30 x 18.14 lbs
  • Set 2: 15 x 22.68 lbs
  • Set 3: 15 x 27.22 lbs
  • Set 4: 15 x 27.22 lbs
  • Set 5: 1 x 18.14 lbs
  • Set 6: 1 x 36.29 lbs

Total: 1755.4 lbs