Englishexpand_more

A-Daily Routines （freakmode)

by andrew-newport

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Summary

  • event_availableNovember 11th, 2016
  • schedule1 h
  • equalizer31 sets,  925 reps
  • fitness_center134614.8 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: 15 x 15 lbs
  • Set 3: 15 x 15 lbs
  • Set 4: 15 x 15 lbs
  • Set 5: 15 x 15 lbs

Total: 1125 lbs

3. Bike

  • Set 1: 4 x 174.6 lbs
  • Set 2: 12 x 172.4 lbs
  • Set 3: 4 x 172.4 lbs

Total: 3456.8 lbs

4. Plank

  • Set 1: 60 x 174.6 lbs
  • Set 2: 60 x 174.6 lbs
  • Set 3: 60 x 173 lbs

Total: 31332 lbs

5. Side Plank

  • Set 1: 0 x 174.6 lbs
  • Set 2: 60 x 174.6 lbs
  • Set 3: 55 x 174.4 lbs
  • Set 4: 55 x 174.4 lbs
  • Set 5: 55 x 173 lbs
  • Set 6: 55 x 173 lbs

Total: 48690 lbs

6. Bicycle crunch

  • Set 1: 60 x 174.6 lbs
  • Set 2: 60 x 178 lbs
  • Set 3: 60 x 178 lbs

Total: 31836 lbs

7. Knee Raise on Parellel Bar

  • Set 1: 20 x 174.6 lbs
  • Set 2: 20 x 174.4 lbs
  • Set 3: 20 x 173 lbs

Total: 10440 lbs

8. Back Extension

  • Set 1: 15 x 174.6 lbs
  • Set 2: 15 x 174.4 lbs
  • Set 3: 0 x 173 lbs

Total: 5235 lbs