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A-Daily Routines

by andrew-newport

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Summary

  • event_availableMay 13th, 2016
  • schedule1 h
  • equalizer43 sets,  653 reps
  • fitness_center57828.7 lbs

1. 9 mins planks and squat thursts

  • Set 1: 9 x 172.8 lbs

Total: 1555.2 lbs

2. 5 lb recovery 45 out dumbbell

  • Set 1: 20 x 20 lbs
  • Set 2: 15 x 25 lbs
  • Set 3: 15 x 25 lbs
  • Set 4: 15 x 25 lbs
  • Set 5: 15 x 25 lbs

Total: 1900 lbs

3. Real deltoid rehab (dumbbell)

  • Set 1: 15 x 12.5 lbs
  • Set 2: 15 x 15 lbs
  • Set 3: 15 x 15 lbs
  • Set 4: 15 x 15 lbs
  • Set 5: 15 x 12.5 lbs

Total: 1050 lbs

4. Leg Raise

  • Set 1: 30 x 172.8 lbs
  • Set 2: 20 x 172.8 lbs
  • Set 3: 20 x 172.8 lbs
  • Set 4: 20 x 172.8 lbs

Total: 15552 lbs

5. Pectoral fly (star Trac)

  • Set 1: 12 x 75 lbs
  • Set 2: 12 x 75 lbs
  • Set 3: 12 x 75 lbs

Total: 2700 lbs

6. Chin/dip assist (star Trac )

  • Set 1: 12 x 110 lbs
  • Set 2: 12 x 110 lbs
  • Set 3: 12 x 110 lbs
  • Set 4: 15 x 120 lbs
  • Set 5: 15 x 120 lbs
  • Set 6: 15 x 120 lbs
  • Set 7: 12 x 110 lbs
  • Set 8: 12 x 110 lbs
  • Set 9: 12 x 110 lbs

Total: 13320 lbs

7. Standing Squat

  • Set 1: 20 x 182.8 lbs
  • Set 2: 20 x 182.8 lbs
  • Set 3: 20 x 182.8 lbs

Total: 10968 lbs

8. Back Extension

  • Set 1: 15 x 172.8 lbs
  • Set 2: 15 x 172.8 lbs
  • Set 3: 15 x 172.8 lbs

Total: 7776 lbs

9. Deltoid Raise (Star Trac)

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

Total: 1350 lbs

10. Arnoal press (Dumb bells)

  • Set 1: 15 x 15 lbs
  • Set 2: 15 x 17.5 lbs
  • Set 3: 15 x 15 lbs

Total: 712.5 lbs

11. Incline Dumbbell curl

  • Set 1: 12 x 20 lbs
  • Set 2: 12 x 20 lbs
  • Set 3: 12 x 20 lbs

Total: 720 lbs

12. Shoulder raises (side)

  • Set 1: 15 x 15 lbs

Total: 225 lbs