A-DAily Routines (Build VM -WK B)

by andrew-newport

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Summary

  • event_availableOctober 20th, 2017
  • schedule23 h
  • equalizer41 sets,  542 reps
  • fitness_center31454 lbs

1. 7 minutes workout

  • Set 1: 10 x 167.2 lbs

Total: 1672 lbs

2. Seated side lateral raise

  • Set 1: 12 x 30 lbs
  • Set 2: 12 x 40 lbs
  • Set 3: 14 x 40 lbs
  • Set 4: 12 x 40 lbs

Total: 1880 lbs

3. Seated dumbbell press

  • Set 1: 20 x 17.5 lbs
  • Set 2: 24 x 30 lbs
  • Set 3: 24 x 32.5 lbs
  • Set 4: 24 x 32.5 lbs

Total: 2630 lbs

4. Dumbbell upright row

  • Set 1: 12 x 40 lbs
  • Set 2: 12 x 65 lbs
  • Set 3: 12 x 65 lbs
  • Set 4: 12 x 65 lbs
  • Set 5: 1 x 55 lbs

Total: 2875 lbs

5. Barbell front raise

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

Total: 1410 lbs

6. Real deltoid (star Trac)

  • Set 1: 12 x 85 lbs
  • Set 2: 12 x 90 lbs
  • Set 3: 12 x 95 lbs
  • Set 4: 12 x 95 lbs

Total: 4380 lbs

7. Standing Calf

  • Set 1: 10 x 50 lbs
  • Set 2: 12 x 110 lbs
  • Set 3: 12 x 110 lbs
  • Set 4: 12 x 110 lbs
  • Set 5: 1 x 110 lbs

Total: 4570 lbs

8. Seated Calf Raise

  • Set 1: 15 x 70 lbs
  • Set 2: 12 x 150 lbs
  • Set 3: 12 x 160 lbs
  • Set 4: 13 x 160 lbs
  • Set 5: 1 x 125 lbs
  • Set 6: 1 x 160 lbs

Total: 7135 lbs

9. Eliptical

  • Set 1: 10 x 167.2 lbs

Total: 1672 lbs

10. Shoulder raises (side lateral)

  • Set 1: 40 x 10 lbs
  • Set 2: 30 x 20 lbs
  • Set 3: 21 x 30 lbs
  • Set 4: 10 x 40 lbs
  • Set 5: 10 x 40 lbs
  • Set 6: 10 x 40 lbs
  • Set 7: 10 x 40 lbs

Total: 3230 lbs