A-DAily Routines (Build VM -WK A)

by andrew-newport

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Summary

  • event_availableNovember 15th, 2019
  • schedule1 h
  • equalizer41 sets,  574 reps
  • fitness_center32230 lbs

1. 7 minutes workout

  • Set 1: 10 x 169 lbs

Total: 1690 lbs

2. Shoulder press machine

  • Set 1: 30 x 30 lbs
  • Set 2: 20 x 50 lbs
  • Set 3: 15 x 60 lbs
  • Set 4: 15 x 60 lbs
  • Set 5: 1 x 30 lbs
  • Set 6: 1 x 70 lbs
  • Set 7: 10 x 70 lbs

Total: 4500 lbs

3. Shoulder raises (side lateral)

  • Set 1: 30 x 20 lbs
  • Set 2: 20 x 30 lbs
  • Set 3: 15 x 35 lbs
  • Set 4: 15 x 35 lbs
  • Set 5: 1 x 15 lbs
  • Set 6: 1 x 40 lbs

Total: 2305 lbs

4. Standing Dumbell press

  • Set 1: 30 x 20 lbs
  • Set 2: 15 x 30 lbs
  • Set 3: 15 x 35 lbs
  • Set 4: 20 x 35 lbs
  • Set 5: 1 x 30 lbs
  • Set 6: 1 x 70 lbs
  • Set 7: 1 x 70 lbs

Total: 2445 lbs

5. Reverse Fly

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

Total: 2010 lbs

6. Seated dumbbell press

  • Set 1: 30 x 30 lbs
  • Set 2: 15 x 50 lbs
  • Set 3: 15 x 50 lbs
  • Set 4: 15 x 50 lbs
  • Set 5: 1 x 40 lbs
  • Set 6: 1 x 80 lbs
  • Set 7: 1 x 60 lbs

Total: 3330 lbs

7. Calf (free motion)

  • Set 1: 30 x 95 lbs
  • Set 2: 30 x 105 lbs
  • Set 3: 30 x 105 lbs
  • Set 4: 30 x 105 lbs
  • Set 5: 30 x 105 lbs
  • Set 6: 1 x 220 lbs
  • Set 7: 1 x 280 lbs

Total: 15950 lbs