A-DAily Routines (Build VM -WK B)

by andrew-newport

Settings

List View

Summary

  • event_availableDecember 21st, 2018
  • schedule1 h
  • equalizer36 sets,  398 reps
  • fitness_center28715 lbs

1. Seated side lateral raise

  • Set 1: 10 x 15 lbs
  • Set 2: 12 x 35 lbs
  • Set 3: 15 x 35 lbs
  • Set 4: 13 x 40 lbs
  • Set 5: 1 x 45 lbs

Total: 1660 lbs

2. Seated dumbbell press

  • Set 1: 15 x 30 lbs
  • Set 2: 12 x 70 lbs
  • Set 3: 15 x 80 lbs
  • Set 4: 12 x 85 lbs
  • Set 5: 1 x 50 lbs
  • Set 6: 1 x 10 lbs

Total: 3570 lbs

3. Upright barbell row

  • Set 1: 15 x 20 lbs
  • Set 2: 12 x 50 lbs
  • Set 3: 13 x 50 lbs
  • Set 4: 15 x 50 lbs
  • Set 5: 1 x 50 lbs

Total: 2350 lbs

4. Barbell front raise

  • Set 1: 12 x 20 lbs
  • Set 2: 13 x 30 lbs
  • Set 3: 14 x 30 lbs
  • Set 4: 15 x 30 lbs
  • Set 5: 1 x 30 lbs

Total: 1530 lbs

5. Real deltoid (star Trac)

  • Set 1: 15 x 40 lbs
  • Set 2: 12 x 100 lbs
  • Set 3: 12 x 100 lbs
  • Set 4: 12 x 100 lbs
  • Set 5: 1 x 90 lbs

Total: 4290 lbs

6. Standing Calf

  • Set 1: 15 x 50 lbs
  • Set 2: 13 x 130 lbs
  • Set 3: 12 x 130 lbs
  • Set 4: 12 x 130 lbs
  • Set 5: 1 x 145 lbs

Total: 5705 lbs

7. Seated Calf Raise

  • Set 1: 30 x 80 lbs
  • Set 2: 12 x 160 lbs
  • Set 3: 12 x 160 lbs
  • Set 4: 20 x 160 lbs
  • Set 5: 1 x 170 lbs

Total: 9610 lbs