A-DAily Routines (Build VM -WK B)

by andrew-newport

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Summary

  • event_availableJuly 18th, 2019
  • schedule1 h
  • equalizer42 sets,  559 reps
  • fitness_center13341.45 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 4.54 lbs
  • Set 2: 15 x 11.34 lbs
  • Set 3: 15 x 11.34 lbs
  • Set 4: 15 x 11.34 lbs
  • Set 5: 1 x 6.8 lbs
  • Set 6: 1 x 18.14 lbs

Total: 671.32 lbs

3. Seated dumbbell press

  • Set 1: 30 x 18.14 lbs
  • Set 2: 15 x 18.14 lbs
  • Set 3: 15 x 18.14 lbs
  • Set 4: 15 x 18.14 lbs
  • Set 5: 1 x 18.14 lbs
  • Set 6: 1 x 36.29 lbs

Total: 1415.21 lbs

4. Dumbbell upright row

  • Set 1: 30 x 15.88 lbs
  • Set 2: 15 x 15.88 lbs
  • Set 3: 15 x 15.88 lbs
  • Set 4: 15 x 15.88 lbs
  • Set 5: 1 x 13.61 lbs
  • Set 6: 1 x 31.75 lbs

Total: 1236.04 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

Total: 700.8 lbs

6. Real deltoid (star Trac)

  • Set 1: 30 x 22.68 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 22.68 lbs
  • Set 6: 1 x 45.36 lbs

Total: 1769.01 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

Total: 2109.2 lbs

8. Seated Calf Raise

  • Set 1: 20 x 47.63 lbs
  • Set 2: 20 x 47.63 lbs
  • Set 3: 20 x 47.63 lbs
  • Set 4: 1 x 47.63 lbs
  • Set 5: 1 x 68.04 lbs

Total: 2973.3 lbs

9. Eliptical

  • Set 1: 10 x 77.11 lbs

Total: 771.11 lbs