A-DAily Routines (Build VM -WK B)

by andrew-newport

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Summary

  • event_availableApril 4th, 2017
  • schedule21 h
  • equalizer26 sets,  333 reps
  • fitness_center31930 lbs

1. Warm it up

  • Set 1: 10 x 173 lbs

Total: 1730 lbs

2. Lat Pulldown ( life fitness)

  • Set 1: 12 x 105 lbs
  • Set 2: 12 x 110 lbs
  • Set 3: 12 x 115 lbs
  • Set 4: 12 x 115 lbs

Total: 5340 lbs

3. Cable rope teal-delt row

  • Set 1: 12 x 35 lbs
  • Set 2: 12 x 42.5 lbs
  • Set 3: 12 x 42.5 lbs
  • Set 4: 12 x 42.5 lbs

Total: 1950 lbs

4. One Arm dumbbell row

  • Set 1: 12 x 42.5 lbs
  • Set 2: 12 x 45 lbs
  • Set 3: 12 x 45 lbs

Total: 1590 lbs

5. Row machine (Lifefitness)

  • Set 1: 5 x 55 lbs
  • Set 2: 15 x 70 lbs
  • Set 3: 12 x 80 lbs
  • Set 4: 12 x 85 lbs

Total: 3305 lbs

6. Seated cable row

  • Set 1: 12 x 100 lbs
  • Set 2: 12 x 100 lbs
  • Set 3: 12 x 100 lbs

Total: 3600 lbs

7. One arm cable rows

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

Total: 1440 lbs

8. Back Extension (Star Trac)

  • Set 1: 20 x 173 lbs
  • Set 2: 20 x 173 lbs
  • Set 3: 20 x 173 lbs

Total: 10380 lbs

9. Stairmaster

  • Set 1: 15 x 173 lbs

Total: 2595 lbs