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A-DAily Routines (Build VM -WK A)

by andrew-newport

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Summary

  • event_availableJanuary 2nd, 2019
  • schedule1 h
  • equalizer29 sets,  976 reps
  • fitness_center22145 lbs

1. Shoulder press machine

  • Set 1: 60 x 10 lbs
  • Set 2: 60 x 15 lbs
  • Set 3: 60 x 20 lbs
  • Set 4: 12 x 70 lbs
  • Set 5: 1 x 100 lbs

Total: 3640 lbs

2. Shoulder raises (side lateral)

  • Set 1: 60 x 10 lbs
  • Set 2: 60 x 20 lbs
  • Set 3: 60 x 24 lbs
  • Set 4: 12 x 40 lbs
  • Set 5: 1 x 20 lbs

Total: 3740 lbs

3. Standing Dumbell press

  • Set 1: 60 x 10 lbs
  • Set 2: 60 x 20 lbs
  • Set 3: 60 x 24 lbs
  • Set 4: 12 x 50 lbs
  • Set 5: 1 x 40 lbs
  • Set 6: 1 x 30 lbs

Total: 3910 lbs

4. Reverse Fly

  • Set 1: 60 x 10 lbs
  • Set 2: 60 x 20 lbs
  • Set 3: 60 x 24 lbs
  • Set 4: 12 x 40 lbs
  • Set 5: 1 x 20 lbs
  • Set 6: 1 x 30 lbs

Total: 3770 lbs

5. Seated dumbbell press

  • Set 1: 60 x 20 lbs
  • Set 2: 60 x 24 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: 5335 lbs

6. Eliptical

  • Set 1: 10 x 175 lbs

Total: 1750 lbs