A-DAily Routines (Build VM -WK A)

by andrew-newport

Settings

List View

Summary

  • event_availableDecember 27th, 2018
  • schedule1 h
  • equalizer33 sets,  399 reps
  • fitness_center33460.1 lbs

1. Vertical row

  • Set 1: 12 x 50 lbs
  • Set 2: 15 x 110 lbs
  • Set 3: 15 x 110 lbs
  • Set 4: 15 x 110 lbs
  • Set 5: 15 x 110 lbs

Total: 7200 lbs

2. Leverage Low Row

  • Set 1: 15 x 50 lbs
  • Set 2: 12 x 100 lbs
  • Set 3: 15 x 80 lbs
  • Set 4: 15 x 80 lbs

Total: 4350 lbs

3. Cable Pull-over

  • Set 1: 10 x 30 lbs
  • Set 2: 15 x 40 lbs
  • Set 3: 15 x 40 lbs
  • Set 4: 15 x 40 lbs
  • Set 5: 15 x 42.5 lbs

Total: 2737.5 lbs

4. Leverage High Row (Star Trac)

  • Set 1: 10 x 52.2 lbs
  • Set 2: 12 x 103.2 lbs
  • Set 3: 12 x 103.2 lbs
  • Set 4: 12 x 103.2 lbs
  • Set 5: 1 x 113.2 lbs
  • Set 6: 1 x 96 lbs

Total: 4446.400000000001 lbs

5. Close-grip Ftont lat pulldown

  • Set 1: 12 x 50 lbs
  • Set 2: 15 x 100 lbs
  • Set 3: 12 x 120 lbs
  • Set 4: 12 x 120 lbs
  • Set 5: 1 x 120 lbs

Total: 5100 lbs

6. One arm lat pulldown

  • Set 1: 20 x 26.4 lbs
  • Set 2: 24 x 48.4 lbs
  • Set 3: 12 x 96.8 lbs
  • Set 4: 12 x 105.6 lbs
  • Set 5: 1 x 52.8 lbs

Total: 4171.2 lbs

7. Back Extension (Star Trac)

  • Set 1: 15 x 176 lbs
  • Set 2: 15 x 176 lbs
  • Set 3: 1 x 175 lbs

Total: 5455 lbs