Englishexpand_more

A-DAily Routines (Build VM -WK A)

by andrew-newport

Settings

List View

Summary

  • event_availableMarch 5th, 2017
  • schedule1 h
  • equalizer30 sets,  398 reps
  • fitness_center22342.7 lbs

1. Warm it up

  • Set 1: 10 x 171.2 lbs

Total: 1712 lbs

2. Shoulder press machine

  • Set 1: 10 x 30 lbs
  • Set 2: 15 x 50 lbs
  • Set 3: 15 x 55 lbs
  • Set 4: 15 x 60 lbs

Total: 2775 lbs

3. Shoulder raises (side lateral)

  • Set 1: 15 x 12.5 lbs
  • Set 2: 15 x 15 lbs
  • Set 3: 15 x 15 lbs
  • Set 4: 15 x 17.5 lbs

Total: 900 lbs

4. Standing Dumbell press

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

Total: 1860 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 barbell military press

  • Set 1: 0 x 0 lbs

Total: 0 lbs

7. Seated dumbbell press

  • Set 1: 10 x 35 lbs
  • Set 2: 15 x 40 lbs
  • Set 3: 15 x 40 lbs
  • Set 4: 15 x 45 lbs

Total: 2225 lbs

8. Seated Calf Raise

  • Set 1: 20 x 50 lbs
  • Set 2: 20 x 50 lbs
  • Set 3: 15 x 90 lbs
  • Set 4: 15 x 115 lbs
  • Set 5: 15 x 115 lbs
  • Set 6: 15 x 115 lbs
  • Set 7: 15 x 115 lbs

Total: 10250 lbs

9. Eliptical

  • Set 1: 11 x 171.2 lbs

Total: 1883.1999999999998 lbs