Englishexpand_more

A-DAily Routines (Build VM -WK A)

by andrew-newport

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Summary

  • event_availableDecember 16th, 2018
  • schedule54 minutes
  • equalizer28 sets,  390 reps
  • fitness_center16060 lbs

1. Shoulder press machine

  • Set 1: 15 x 30 lbs
  • Set 2: 15 x 70 lbs
  • Set 3: 15 x 70 lbs
  • Set 4: 15 x 70 lbs
  • Set 5: 1 x 100 lbs

Total: 3700 lbs

2. Shoulder raises (side lateral)

  • Set 1: 15 x 10 lbs
  • Set 2: 16 x 40 lbs
  • Set 3: 16 x 40 lbs
  • Set 4: 16 x 40 lbs
  • Set 5: 13 x 20 lbs

Total: 2330 lbs

3. Standing Dumbell press

  • Set 1: 10 x 20 lbs
  • Set 2: 15 x 50 lbs
  • Set 3: 15 x 50 lbs
  • Set 4: 15 x 50 lbs
  • Set 5: 10 x 40 lbs
  • Set 6: 1 x 30 lbs

Total: 2880 lbs

4. Reverse Fly

  • Set 1: 15 x 20 lbs
  • Set 2: 15 x 40 lbs
  • Set 3: 15 x 40 lbs
  • Set 4: 15 x 40 lbs
  • Set 5: 15 x 20 lbs
  • Set 6: 1 x 30 lbs

Total: 2430 lbs

5. Seated dumbbell press

  • Set 1: 15 x 20 lbs
  • Set 2: 16 x 70 lbs
  • Set 3: 15 x 80 lbs
  • Set 4: 15 x 80 lbs
  • Set 5: 10 x 50 lbs
  • Set 6: 40 x 10 lbs

Total: 4720 lbs