A-DAily Routines (Build VM -WK A)

by andrew-newport

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Summary

  • event_availableNovember 13th, 2018
  • schedule1 h
  • equalizer34 sets,  375 reps
  • fitness_center33240.7 lbs

1. Vertical row

  • Set 1: 12 x 50 lbs
  • Set 2: 15 x 100 lbs
  • Set 3: 15 x 110 lbs
  • Set 4: 15 x 110 lbs
  • Set 5: 15 x 110 lbs

Total: 7050 lbs

2. Cable Pull-over

  • Set 1: 15 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 40 lbs
  • Set 6: 1 x 37.5 lbs

Total: 2887.5 lbs

3. Row (Star Trac)

  • Set 1: 15 x 60 lbs
  • Set 2: 15 x 90 lbs
  • Set 3: 15 x 90 lbs
  • Set 4: 15 x 90 lbs
  • Set 5: 1 x 100 lbs

Total: 5050 lbs

4. Leverage High Row (Star Trac)

  • Set 1: 15 x 103.2 lbs
  • Set 2: 15 x 103.2 lbs
  • Set 3: 12 x 113.2 lbs
  • Set 4: 1 x 116.6 lbs
  • Set 5: 1 x 96 lbs

Total: 4667 lbs

5. Close-grip Ftont lat pulldown

  • Set 1: 15 x 50 lbs
  • Set 2: 13 x 100 lbs
  • Set 3: 12 x 100 lbs
  • Set 4: 12 x 100 lbs
  • Set 5: 1 x 105 lbs

Total: 4555 lbs

6. One arm lat pulldown

  • Set 1: 1 x 26.4 lbs
  • Set 2: 12 x 96.8 lbs
  • Set 3: 12 x 96.8 lbs
  • Set 4: 12 x 96.8 lbs
  • Set 5: 1 x 90 lbs

Total: 3601.2 lbs

7. Back Extension (Star Trac)

  • Set 1: 15 x 176.4 lbs
  • Set 2: 15 x 174 lbs
  • Set 3: 1 x 174 lbs

Total: 5430 lbs