A-DAily Routines (Build VM -WK B)

by andrew-newport

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Summary

  • event_availableSeptember 22nd, 2017
  • schedule1 h
  • equalizer35 sets,  405 reps
  • fitness_center25610 lbs

1. 7 minutes workout

  • Set 1: 10 x 165 lbs

Total: 1650 lbs

2. Seated side lateral raise

  • Set 1: 12 x 40 lbs
  • Set 2: 12 x 40 lbs
  • Set 3: 12 x 40 lbs

Total: 1440 lbs

3. Seated dumbbell press

  • Set 1: 5 x 40 lbs
  • Set 2: 12 x 60 lbs
  • Set 3: 12 x 60 lbs
  • Set 4: 12 x 60 lbs
  • Set 5: 1 x 70 lbs

Total: 2430 lbs

4. Dumbbell upright row

  • Set 1: 10 x 40 lbs
  • Set 2: 12 x 60 lbs
  • Set 3: 12 x 60 lbs
  • Set 4: 12 x 60 lbs
  • Set 5: 1 x 55 lbs

Total: 2615 lbs

5. Barbell front raise

  • Set 1: 1 x 20 lbs
  • Set 2: 12 x 30 lbs
  • Set 3: 12 x 30 lbs
  • Set 4: 12 x 30 lbs

Total: 1100 lbs

6. Real deltoid (star Trac)

  • Set 1: 12 x 85 lbs
  • Set 2: 12 x 90 lbs
  • Set 3: 12 x 90 lbs

Total: 3180 lbs

7. Standing Calf

  • Set 1: 10 x 50 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: 4570 lbs

8. Seated Calf Raise

  • Set 1: 12 x 125 lbs
  • Set 2: 12 x 135 lbs
  • Set 3: 12 x 135 lbs
  • Set 4: 1 x 160 lbs

Total: 4900 lbs

9. Eliptical

  • Set 1: 12 x 165 lbs

Total: 1980 lbs

10. Shoulder raises (side)

  • Set 1: 40 x 10 lbs
  • Set 2: 30 x 15 lbs
  • Set 3: 20 x 20 lbs
  • Set 4: 11 x 45 lbs

Total: 1745 lbs