A-DAily Routines (Build VM -WK B)

by andrew-newport

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Summary

  • event_availableJanuary 18th, 2018
  • schedule1 h
  • equalizer43 sets,  606 reps
  • fitness_center60671.6 lbs

1. 7 minutes workout

  • Set 1: 10 x 170.2 lbs

Total: 1702 lbs

2. Seated leg curl

  • Set 1: 30 x 30 lbs
  • Set 2: 25 x 50 lbs
  • Set 3: 25 x 50 lbs
  • Set 4: 15 x 70 lbs
  • Set 5: 1 x 70 lbs
  • Set 6: 1 x 90 lbs

Total: 4610 lbs

3. Plate loaded Hack Squat (Cybex)

  • Set 1: 30 x 1 lbs
  • Set 2: 20 x 50 lbs
  • Set 3: 16 x 70 lbs
  • Set 4: 20 x 70 lbs
  • Set 5: 1 x 80 lbs
  • Set 6: 1 x 280 lbs

Total: 3910 lbs

4. Angled leg press

  • Set 1: 30 x 103 lbs
  • Set 2: 30 x 193 lbs
  • Set 3: 25 x 283 lbs
  • Set 4: 15 x 373 lbs
  • Set 5: 1 x 230 lbs
  • Set 6: 1 x 320 lbs
  • Set 7: 1 x 553 lbs

Total: 22653 lbs

5. Seated leg extension (star Trac)

  • Set 1: 20 x 70 lbs
  • Set 2: 20 x 70 lbs
  • Set 3: 20 x 70 lbs
  • Set 4: 1 x 95 lbs
  • Set 5: 1 x 125 lbs

Total: 4420 lbs

6. Seated leg Press (life fitness)

  • Set 1: 30 x 70 lbs
  • Set 2: 20 x 90 lbs
  • Set 3: 20 x 90 lbs
  • Set 4: 1 x 210 lbs
  • Set 5: 1 x 190 lbs

Total: 6100 lbs

7. Smith-machine squat

  • Set 1: 20 x 20 lbs
  • Set 2: 15 x 70 lbs
  • Set 3: 15 x 70 lbs
  • Set 4: 1 x 120 lbs
  • Set 5: 1 x 120 lbs

Total: 2740 lbs

8. Flat-bench lying leg raise

  • Set 1: 20 x 170.2 lbs
  • Set 2: 20 x 170.2 lbs
  • Set 3: 20 x 168.2 lbs
  • Set 4: 1 x 164.6 lbs

Total: 10336.6 lbs

9. AB crunch Machine

  • Set 1: 20 x 70 lbs
  • Set 2: 20 x 70 lbs
  • Set 3: 20 x 70 lbs
  • Set 4: 1 x 0 lbs

Total: 4200 lbs