A-Daily Routines (freakmode)

by andrew-newport

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Summary

  • event_availableSeptember 7th, 2016
  • schedule1 h
  • equalizer36 sets,  380 reps
  • fitness_center18104.8 lbs

1. 5 lb recovery 45 out dumbbell

  • Set 1: 20 x 25 lbs
  • Set 2: 20 x 25 lbs
  • Set 3: 20 x 25 lbs
  • Set 4: 20 x 25 lbs
  • Set 5: 20 x 25 lbs

Total: 2500 lbs

2. Real deltoid rehab (dumbbell)

  • Set 1: 15 x 15 lbs
  • Set 2: 1 x 25 lbs
  • Set 3: 1 x 25 lbs
  • Set 4: 15 x 15 lbs
  • Set 5: 15 x 15 lbs
  • Set 6: 15 x 15 lbs
  • Set 7: 15 x 15 lbs

Total: 1175 lbs

3. Chin-up

  • Set 1: 8 x 175.8 lbs
  • Set 2: 7 x 175.6 lbs
  • Set 3: 6 x 171.6 lbs
  • Set 4: 6 x 171.6 lbs

Total: 4694.8 lbs

4. Benover barbell row

  • Set 1: 15 x 95 lbs
  • Set 2: 8 x 115 lbs
  • Set 3: 8 x 115 lbs
  • Set 4: 8 x 115 lbs

Total: 4185 lbs

5. Single Arm Row

  • Set 1: 10 x 30 lbs
  • Set 2: 6 x 50 lbs
  • Set 3: 8 x 50 lbs
  • Set 4: 8 x 50 lbs

Total: 1400 lbs

6. Barbell biceps curl

  • Set 1: 8 x 50 lbs
  • Set 2: 8 x 60 lbs
  • Set 3: 8 x 60 lbs
  • Set 4: 8 x 60 lbs

Total: 1840 lbs

7. Dumbbell cross body hammer curl

  • Set 1: 10 x 10 lbs
  • Set 2: 8 x 25 lbs
  • Set 3: 8 x 25 lbs
  • Set 4: 8 x 20 lbs

Total: 660 lbs

8. Deltoid Raise (Star Trac)

  • Set 1: 15 x 30 lbs
  • Set 2: 8 x 50 lbs
  • Set 3: 8 x 50 lbs
  • Set 4: 8 x 50 lbs

Total: 1650 lbs