A-DAily Routines (Build VM -WK B)

by andrew-newport

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Summary

  • event_availableDecember 6th, 2019
  • schedule1 h
  • equalizer54 sets,  831 reps
  • fitness_center46352.62 lbs

1. 7 minutes workout

  • Set 1: 10 x 172 lbs

Total: 1720 lbs

2. Seated side lateral raise

  • Set 1: 30 x 20 lbs
  • Set 2: 15 x 30 lbs
  • Set 3: 15 x 30 lbs
  • Set 4: 15 x 30 lbs
  • Set 5: 1 x 15 lbs
  • Set 6: 1 x 40 lbs

Total: 2005 lbs

3. Seated dumbbell press

  • Set 1: 30 x 30 lbs
  • Set 2: 15 x 50 lbs
  • Set 3: 15 x 50 lbs
  • Set 4: 15 x 50 lbs
  • Set 5: 1 x 40 lbs
  • Set 6: 1 x 80 lbs

Total: 3270 lbs

4. Dumbbell upright row

  • Set 1: 30 x 30 lbs
  • Set 2: 15 x 50 lbs
  • Set 3: 15 x 50 lbs
  • Set 4: 15 x 50 lbs
  • Set 5: 1 x 30 lbs
  • Set 6: 1 x 45 lbs

Total: 3225 lbs

5. Barbell front raise

  • Set 1: 30 x 20 lbs
  • Set 2: 30 x 20 lbs
  • Set 3: 30 x 20 lbs
  • Set 4: 30 x 20 lbs
  • Set 5: 1 x 15 lbs
  • Set 6: 1 x 30 lbs

Total: 2445 lbs

6. Real deltoid (star Trac)

  • Set 1: 30 x 50 lbs
  • Set 2: 15 x 80 lbs
  • Set 3: 15 x 80 lbs
  • Set 4: 15 x 80 lbs
  • Set 5: 1 x 50 lbs
  • Set 6: 1 x 100 lbs

Total: 5250 lbs

7. Standing Calf

  • Set 1: 30 x 50 lbs
  • Set 2: 30 x 50 lbs
  • Set 3: 30 x 50 lbs
  • Set 4: 30 x 50 lbs
  • Set 5: 1 x 100 lbs
  • Set 6: 1 x 50 lbs

Total: 6150 lbs

8. Seated Calf Raise

  • Set 1: 30 x 85 lbs
  • Set 2: 30 x 110 lbs
  • Set 3: 30 x 110 lbs
  • Set 4: 30 x 110 lbs
  • Set 5: 1 x 150 lbs
  • Set 6: 1 x 105 lbs
  • Set 7: 1 x 125 lbs
  • Set 8: 30 x 85 lbs

Total: 15380 lbs

9. Eliptical

  • Set 1: 12 x 390.22 lbs

Total: 4682.62 lbs

10. Shoulder raises (side)

  • Set 1: 40 x 10 lbs
  • Set 2: 30 x 20 lbs
  • Set 3: 20 x 30 lbs
  • Set 4: 10 x 50 lbs
  • Set 5: 1 x 15 lbs
  • Set 6: 1 x 20 lbs
  • Set 7: 1 x 35 lbs
  • Set 8: 1 x 55 lbs

Total: 2225 lbs