A-DAily Routines (Build VM -WK B)

by andrew-newport

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Summary

  • event_availableNovember 22nd, 2019
  • schedule1 h
  • equalizer41 sets,  639 reps
  • fitness_center24745 lbs

1. 7 minutes workout

  • Set 1: 10 x 169 lbs

Total: 1690 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: 15 x 20 lbs
  • Set 3: 15 x 20 lbs
  • Set 4: 15 x 20 lbs
  • Set 5: 1 x 15 lbs
  • Set 6: 1 x 30 lbs

Total: 1545 lbs

6. Real deltoid (star Trac)

  • Set 1: 30 x 50 lbs
  • Set 2: 16 x 70 lbs
  • Set 3: 16 x 70 lbs
  • Set 4: 16 x 70 lbs
  • Set 5: 1 x 50 lbs
  • Set 6: 1 x 100 lbs

Total: 5010 lbs

7. Standing Calf

  • Set 1: 30 x 50 lbs
  • Set 2: 30 x 50 lbs
  • Set 3: 30 x 50 lbs
  • Set 4: 25 x 50 lbs
  • Set 5: 1 x 100 lbs
  • Set 6: 25 x 0 lbs

Total: 5850 lbs

8. Shoulder raises (side lateral)

  • Set 1: 40 x 15 lbs
  • Set 2: 30 x 20 lbs
  • Set 3: 20 x 25 lbs
  • Set 4: 10 x 45 lbs

Total: 2150 lbs