Englishexpand_more

A-DAily Routines (Build VM -WK A)

by andrew-newport

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Summary

  • event_availableFebruary 10th, 2018
  • schedule1 h
  • equalizer32 sets,  482 reps
  • fitness_center31947.5 lbs

1. 7 minutes workout

  • Set 1: 10 x 170 lbs

Total: 1700 lbs

2. Shoulder press machine

  • Set 1: 25 x 40 lbs
  • Set 2: 12 x 75 lbs
  • Set 3: 15 x 70 lbs
  • Set 4: 15 x 70 lbs
  • Set 5: 1 x 100 lbs

Total: 4100 lbs

3. Shoulder raises (side lateral)

  • Set 1: 40 x 10 lbs
  • Set 2: 20 x 30 lbs
  • Set 3: 16 x 40 lbs
  • Set 4: 12 x 45 lbs
  • Set 5: 1 x 40 lbs

Total: 2220 lbs

4. Standing Dumbell press

  • Set 1: 15 x 40 lbs
  • Set 2: 15 x 45 lbs
  • Set 3: 15 x 50 lbs
  • Set 4: 15 x 50 lbs
  • Set 5: 1 x 45 lbs

Total: 2820 lbs

5. Reverse Fly

  • Set 1: 30 x 20 lbs
  • Set 2: 20 x 30 lbs
  • Set 3: 15 x 35 lbs
  • Set 4: 18 x 35 lbs
  • Set 5: 1 x 22.5 lbs

Total: 2377.5 lbs

6. Seated dumbbell press

  • Set 1: 30 x 60 lbs
  • Set 2: 16 x 80 lbs
  • Set 3: 12 x 85 lbs
  • Set 4: 1 x 70 lbs

Total: 4170 lbs

7. Stairmaster

  • Set 1: 10 x 170 lbs

Total: 1700 lbs

8. Calf press (Matrix)

  • Set 1: 20 x 115 lbs
  • Set 2: 20 x 130 lbs
  • Set 3: 20 x 130 lbs
  • Set 4: 20 x 130 lbs
  • Set 5: 20 x 130 lbs
  • Set 6: 1 x 160 lbs

Total: 12860 lbs