A-DAily Routines (Build VM -WK B)

by andrew-newport

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Summary

  • event_availableNovember 8th, 2018
  • schedule1 h
  • equalizer44 sets,  436 reps
  • fitness_center69923.6 lbs

1. Seated leg curl

  • Set 1: 12 x 60 lbs
  • Set 2: 12 x 80 lbs
  • Set 3: 12 x 80 lbs
  • Set 4: 12 x 80 lbs
  • Set 5: 12 x 80 lbs
  • Set 6: 1 x 90 lbs

Total: 4650 lbs

2. Plate loaded Hack Squat (Cybex)

  • Set 1: 12 x 110 lbs
  • Set 2: 12 x 160 lbs
  • Set 3: 12 x 160 lbs
  • Set 4: 12 x 180 lbs
  • Set 5: 1 x 235 lbs

Total: 7555 lbs

3. Angled leg press (Hammer Strength)

  • Set 1: 12 x 203 lbs
  • Set 2: 12 x 293 lbs
  • Set 3: 12 x 383 lbs
  • Set 4: 12 x 383 lbs
  • Set 5: 12 x 383 lbs
  • Set 6: 1 x 500 lbs
  • Set 7: 1 x 320 lbs
  • Set 8: 1 x 450 lbs

Total: 21010 lbs

4. Seated leg extension (star Trac)

  • Set 1: 12 x 40 lbs
  • Set 2: 12 x 120 lbs
  • Set 3: 12 x 120 lbs
  • Set 4: 13 x 120 lbs
  • Set 5: 1 x 120 lbs
  • Set 6: 1 x 130 lbs

Total: 5170 lbs

5. Seated leg Press (life fitness)

  • Set 1: 1 x 55 lbs
  • Set 2: 12 x 160 lbs
  • Set 3: 12 x 165 lbs
  • Set 4: 12 x 165 lbs
  • Set 5: 1 x 190 lbs
  • Set 6: 1 x 210 lbs

Total: 6335 lbs

6. Smith-machine squat

  • Set 1: 5 x 62 lbs
  • Set 2: 12 x 110 lbs
  • Set 3: 12 x 130 lbs
  • Set 4: 12 x 130 lbs

Total: 4750 lbs

7. Flat-bench lying leg raise

  • Set 1: 20 x 173 lbs
  • Set 2: 20 x 171.6 lbs
  • Set 3: 20 x 169.6 lbs
  • Set 4: 1 x 169.6 lbs

Total: 10453.6 lbs

8. AB crunch Machine

  • Set 1: 10 x 30 lbs
  • Set 2: 20 x 160 lbs
  • Set 3: 20 x 160 lbs
  • Set 4: 20 x 160 lbs
  • Set 5: 1 x 100 lbs

Total: 10000 lbs