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A-DAily Routines (Build VM -WK A)

by andrew-newport

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Summary

  • event_availableFebruary 12th, 2020
  • schedule1 h
  • equalizer37 sets,  615 reps
  • fitness_center37780 lbs

1. 7 minutes workout

  • Set 1: 10 x 175 lbs

Total: 1750 lbs

2. Shoulder press machine

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

Total: 3820 lbs

3. Shoulder raises (side lateral)

  • Set 1: 40 x 10 lbs
  • Set 2: 30 x 20 lbs
  • Set 3: 20 x 30 lbs
  • Set 4: 12 x 40 lbs
  • Set 5: 1 x 50 lbs
  • Set 6: 15 x 30 lbs

Total: 2580 lbs

4. Standing Dumbell press

  • Set 1: 30 x 10 lbs
  • Set 2: 15 x 40 lbs
  • Set 3: 15 x 45 lbs
  • Set 4: 15 x 45 lbs
  • Set 5: 1 x 30 lbs
  • Set 6: 1 x 70 lbs

Total: 2350 lbs

5. Reverse Fly

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

Total: 1730 lbs

6. Seated dumbbell press

  • Set 1: 30 x 30 lbs
  • Set 2: 15 x 45 lbs
  • Set 3: 15 x 55 lbs
  • Set 4: 15 x 55 lbs
  • Set 5: 15 x 55 lbs

Total: 4050 lbs

7. Calf (free motion)

  • Set 1: 30 x 140 lbs
  • Set 2: 30 x 140 lbs
  • Set 3: 30 x 140 lbs
  • Set 4: 30 x 140 lbs
  • Set 5: 30 x 140 lbs
  • Set 6: 1 x 220 lbs
  • Set 7: 1 x 280 lbs

Total: 21500 lbs