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A-DAily Routines (Build VM -WK B)

by andrew-newport

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Summary

  • event_availableOctober 30th, 2019
  • schedule59 minutes
  • equalizer46 sets,  616 reps
  • fitness_center15091.02 lbs

1. 7 minutes workout

  • Set 1: 10 x 76.66 lbs

Total: 766.57 lbs

2. Seated side lateral raise

  • Set 1: 30 x 9.07 lbs
  • Set 2: 15 x 13.61 lbs
  • Set 3: 15 x 13.61 lbs
  • Set 4: 15 x 13.61 lbs
  • Set 5: 1 x 6.8 lbs
  • Set 6: 1 x 18.14 lbs

Total: 909.45 lbs

3. Seated dumbbell press

  • Set 1: 30 x 13.61 lbs
  • Set 2: 15 x 22.68 lbs
  • Set 3: 15 x 22.68 lbs
  • Set 4: 15 x 22.68 lbs
  • Set 5: 1 x 18.14 lbs
  • Set 6: 1 x 36.29 lbs
  • Set 7: 1 x 27.22 lbs

Total: 1510.46 lbs

4. Dumbbell upright row

  • Set 1: 30 x 13.61 lbs
  • Set 2: 15 x 22.68 lbs
  • Set 3: 15 x 22.68 lbs
  • Set 4: 15 x 22.68 lbs
  • Set 5: 1 x 13.61 lbs
  • Set 6: 1 x 20.41 lbs

Total: 1462.84 lbs

5. Barbell front raise

  • Set 1: 30 x 9.07 lbs
  • Set 2: 15 x 9.07 lbs
  • Set 3: 15 x 9.07 lbs
  • Set 4: 15 x 9.07 lbs
  • Set 5: 1 x 6.8 lbs
  • Set 6: 1 x 13.61 lbs
  • Set 7: 1 x 6.8 lbs

Total: 707.6 lbs

6. Real deltoid (star Trac)

  • Set 1: 30 x 22.68 lbs
  • Set 2: 16 x 27.22 lbs
  • Set 3: 16 x 27.22 lbs
  • Set 4: 16 x 27.22 lbs
  • Set 5: 1 x 22.68 lbs
  • Set 6: 1 x 45.36 lbs

Total: 2054.77 lbs

7. Standing Calf

  • Set 1: 30 x 22.68 lbs
  • Set 2: 30 x 22.68 lbs
  • Set 3: 30 x 22.68 lbs
  • Set 4: 1 x 22.68 lbs
  • Set 5: 1 x 45.36 lbs
  • Set 6: 1 x 22.68 lbs

Total: 2131.88 lbs

8. Seated Calf Raise

  • Set 1: 30 x 36.29 lbs
  • Set 2: 30 x 47.63 lbs
  • Set 3: 30 x 47.63 lbs
  • Set 4: 30 x 47.63 lbs
  • Set 5: 1 x 68.04 lbs
  • Set 6: 1 x 47.63 lbs
  • Set 7: 1 x 56.7 lbs

Total: 5547.43 lbs