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A-DAily Routines (Build VM -WK A)

by andrew-newport

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Summary

  • event_availableSeptember 30th, 2017
  • schedule1 h
  • equalizer46 sets,  665 reps
  • fitness_center54082.7 lbs

1. 7 minutes workout

  • Set 1: 10 x 167.8 lbs

Total: 1678 lbs

2. Ez bar curl

  • Set 1: 10 x 40 lbs
  • Set 2: 10 x 40 lbs
  • Set 3: 15 x 40 lbs
  • Set 4: 15 x 40 lbs
  • Set 5: 15 x 40 lbs
  • Set 6: 15 x 40 lbs
  • Set 7: 15 x 40 lbs
  • Set 8: 15 x 40 lbs

Total: 4400 lbs

3. Preacher curl

  • Set 1: 1 x 60 lbs
  • Set 2: 15 x 40 lbs
  • Set 3: 15 x 40 lbs
  • Set 4: 15 x 40 lbs
  • Set 5: 1 x 50 lbs

Total: 1910 lbs

4. MTS biceps curl (hammer strength)

  • Set 1: 10 x 60 lbs
  • Set 2: 15 x 70 lbs
  • Set 3: 15 x 80 lbs
  • Set 4: 15 x 70 lbs

Total: 3900 lbs

5. Triceps push down (life fitness)

  • Set 1: 10 x 35 lbs
  • Set 2: 15 x 65 lbs
  • Set 3: 15 x 72.5 lbs
  • Set 4: 15 x 72.5 lbs
  • Set 5: 15 x 72.5 lbs

Total: 4587.5 lbs

6. Skull crushers

  • Set 1: 15 x 40 lbs
  • Set 2: 15 x 40 lbs
  • Set 3: 15 x 50 lbs
  • Set 4: 15 x 50 lbs
  • Set 5: 15 x 50 lbs
  • Set 6: 15 x 50 lbs
  • Set 7: 15 x 50 lbs
  • Set 8: 15 x 50 lbs

Total: 5700 lbs

7. Mts triceps extension

  • Set 1: 15 x 60 lbs
  • Set 2: 15 x 100 lbs
  • Set 3: 15 x 100 lbs
  • Set 4: 15 x 100 lbs

Total: 5400 lbs

8. Flat-bench lying leg raise

  • Set 1: 20 x 167.8 lbs
  • Set 2: 20 x 167.8 lbs
  • Set 3: 20 x 167.8 lbs
  • Set 4: 1 x 165.6 lbs

Total: 10233.6 lbs

9. Flat-bench leg pull-in

  • Set 1: 20 x 167.8 lbs
  • Set 2: 20 x 167.6 lbs
  • Set 3: 20 x 167.6 lbs

Total: 10060 lbs

10. AB crunch Machine

  • Set 1: 20 x 30 lbs
  • Set 2: 20 x 90 lbs
  • Set 3: 20 x 90 lbs

Total: 4200 lbs

11. Eliptical

  • Set 1: 12 x 167.8 lbs

Total: 2013.6000000000001 lbs