A-DAily Routines (Build VM -WK A)

by andrew-newport

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Summary

  • event_availableNovember 7th, 2017
  • schedule1 h
  • equalizer37 sets,  437 reps
  • fitness_center42106.7 lbs

1. 7 minutes workout

  • Set 1: 8 x 170.4 lbs

Total: 1363.2 lbs

2. Leverage row (Star Trac)

  • Set 1: 12 x 60 lbs
  • Set 2: 15 x 100 lbs
  • Set 3: 15 x 100 lbs
  • Set 4: 15 x 100 lbs
  • Set 5: 15 x 100 lbs

Total: 6720 lbs

3. Leverage Low Row

  • Set 1: 12 x 100 lbs

Total: 1200 lbs

4. Low row (star Trac )

  • Set 1: 12 x 70 lbs
  • Set 2: 12 x 80 lbs
  • Set 3: 12 x 90 lbs
  • Set 4: 12 x 90 lbs
  • Set 5: 1 x 0 lbs

Total: 3960 lbs

5. Cable Pull-over

  • Set 1: 15 x 25 lbs
  • Set 2: 15 x 35 lbs
  • Set 3: 15 x 35 lbs
  • Set 4: 15 x 35 lbs
  • Set 5: 15 x 35 lbs
  • Set 6: 1 x 37.5 lbs

Total: 2512.5 lbs

6. Leverage High Row (Star Trac)

  • Set 1: 12 x 95 lbs
  • Set 2: 12 x 115 lbs
  • Set 3: 13 x 125 lbs
  • Set 4: 12 x 125 lbs
  • Set 5: 1 x 96 lbs
  • Set 6: 1 x 125 lbs

Total: 5866 lbs

7. Close-grip Ftont lat pulldown

  • Set 1: 12 x 70 lbs
  • Set 2: 12 x 90 lbs
  • Set 3: 12 x 90 lbs
  • Set 4: 12 x 100 lbs
  • Set 5: 1 x 105 lbs

Total: 4305 lbs

8. One arm lat pulldown

  • Set 1: 12 x 70 lbs
  • Set 2: 12 x 90 lbs
  • Set 3: 13 x 90 lbs
  • Set 4: 13 x 90 lbs

Total: 4260 lbs

9. Back Extension (Star Trac)

  • Set 1: 20 x 170.4 lbs
  • Set 2: 20 x 170.2 lbs
  • Set 3: 20 x 170.2 lbs

Total: 10216 lbs

10. Eliptical

  • Set 1: 10 x 170.4 lbs

Total: 1704 lbs