Englishexpand_more

A-DAily Routines (Build VM -WK A)

by andrew-newport

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Summary

  • event_availableJanuary 5th, 2019
  • schedule2 h
  • equalizer39 sets,  1415 reps
  • fitness_center72901 lbs

1. Shoulder press machine

  • Set 1: 60 x 15 lbs
  • Set 2: 60 x 20 lbs
  • Set 3: 60 x 25 lbs
  • Set 4: 12 x 70 lbs
  • Set 5: 1 x 100 lbs

Total: 4540 lbs

2. Shoulder raises (side lateral)

  • Set 1: 60 x 10 lbs
  • Set 2: 60 x 25 lbs
  • Set 3: 60 x 30 lbs
  • Set 4: 12 x 40 lbs
  • Set 5: 1 x 20 lbs

Total: 4400 lbs

3. Standing Dumbell press

  • Set 1: 60 x 10 lbs
  • Set 2: 60 x 25 lbs
  • Set 3: 60 x 30 lbs
  • Set 4: 12 x 50 lbs
  • Set 5: 1 x 40 lbs
  • Set 6: 1 x 30 lbs

Total: 4570 lbs

4. Reverse Fly

  • Set 1: 60 x 10 lbs
  • Set 2: 60 x 20 lbs
  • Set 3: 60 x 25 lbs
  • Set 4: 12 x 40 lbs
  • Set 5: 1 x 20 lbs
  • Set 6: 1 x 30 lbs

Total: 3830 lbs

5. Seated dumbbell press

  • Set 1: 60 x 20 lbs
  • Set 2: 60 x 25 lbs
  • Set 3: 60 x 30 lbs
  • Set 4: 10 x 80 lbs
  • Set 5: 1 x 85 lbs
  • Set 6: 1 x 10 lbs

Total: 5395 lbs

6. Calf (free motion)

  • Set 1: 60 x 90 lbs
  • Set 2: 60 x 120 lbs
  • Set 3: 60 x 140 lbs
  • Set 4: 60 x 160 lbs
  • Set 5: 60 x 180 lbs
  • Set 6: 15 x 240 lbs
  • Set 7: 1 x 240 lbs

Total: 45240 lbs

7. MTS decline press (hammer strength)

  • Set 1: 60 x 20 lbs
  • Set 2: 60 x 40 lbs
  • Set 3: 12 x 100 lbs
  • Set 4: 1 x 126 lbs

Total: 4926 lbs