A-DAily Routines (Build VM -WK B)

by andrew-newport

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Summary

  • event_availableMarch 23rd, 2017
  • schedule46 minutes
  • equalizer25 sets,  319 reps
  • fitness_center21940 lbs

1. Warm it up

  • Set 1: 10 x 169 lbs

Total: 1690 lbs

2. Seated side lateral raise

  • Set 1: 12 x 30 lbs
  • Set 2: 15 x 30 lbs
  • Set 3: 12 x 30 lbs

Total: 1170 lbs

3. Seated dumbbell press

  • Set 1: 15 x 40 lbs
  • Set 2: 15 x 40 lbs
  • Set 3: 15 x 40 lbs

Total: 1800 lbs

4. Dumbbell upright row

  • Set 1: 1 x 40 lbs
  • Set 2: 12 x 50 lbs
  • Set 3: 12 x 50 lbs
  • Set 4: 12 x 50 lbs

Total: 1840 lbs

5. Barbell front raise

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

Total: 1080 lbs

6. Real deltoid (star Trac)

  • Set 1: 12 x 85 lbs
  • Set 2: 12 x 85 lbs
  • Set 3: 12 x 85 lbs
  • Set 4: 1 x 85 lbs

Total: 3145 lbs

7. Standing Calf

  • Set 1: 15 x 85 lbs
  • Set 2: 15 x 85 lbs
  • Set 3: 15 x 85 lbs

Total: 3825 lbs

8. Seated Calf Raise

  • Set 1: 25 x 95 lbs
  • Set 2: 20 x 95 lbs
  • Set 3: 15 x 95 lbs

Total: 5700 lbs

9. Bike

  • Set 1: 10 x 169 lbs

Total: 1690 lbs