A-DAily Routines (Build VM -WK B)

by andrew-newport

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Summary

  • event_availableJanuary 19th, 2018
  • schedule1 h
  • equalizer36 sets,  592 reps
  • fitness_center29942 lbs

1. 7 minutes workout

  • Set 1: 10 x 170.2 lbs

Total: 1702 lbs

2. Seated side lateral raise

  • Set 1: 15 x 30 lbs
  • Set 2: 12 x 30 lbs
  • Set 3: 15 x 30 lbs

Total: 1260 lbs

3. Seated dumbbell press

  • Set 1: 30 x 30 lbs
  • Set 2: 30 x 30 lbs
  • Set 3: 15 x 60 lbs
  • Set 4: 1 x 70 lbs

Total: 2770 lbs

4. Dumbbell upright row

  • Set 1: 30 x 30 lbs
  • Set 2: 15 x 50 lbs
  • Set 3: 12 x 50 lbs
  • Set 4: 12 x 50 lbs
  • Set 5: 1 x 65 lbs

Total: 2915 lbs

5. Barbell front raise

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

Total: 1530 lbs

6. Real deltoid (star Trac)

  • Set 1: 30 x 45 lbs
  • Set 2: 15 x 85 lbs
  • Set 3: 15 x 85 lbs
  • Set 4: 20 x 60 lbs
  • Set 5: 1 x 100 lbs

Total: 5200 lbs

7. Standing Calf

  • Set 1: 25 x 55 lbs
  • Set 2: 12 x 110 lbs
  • Set 3: 12 x 110 lbs
  • Set 4: 12 x 110 lbs
  • Set 5: 1 x 110 lbs

Total: 5445 lbs

8. Seated Calf Raise

  • Set 1: 27 x 80 lbs
  • Set 2: 30 x 80 lbs
  • Set 3: 30 x 80 lbs
  • Set 4: 1 x 170 lbs

Total: 7130 lbs

9. Shoulder raises (side)

  • Set 1: 40 x 10 lbs
  • Set 2: 30 x 15 lbs
  • Set 3: 20 x 30 lbs
  • Set 4: 12 x 45 lbs

Total: 1990 lbs