Englishexpand_more

A-Daily Routines

by andrew-newport

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Summary

  • event_availableFebruary 18th, 2017
  • schedule2 h
  • equalizer43 sets,  633 reps
  • fitness_center21252.84 lbs

1. Warm it up

  • Set 1: 10 x 78.11 lbs

Total: 781.09 lbs

2. Real deltoid rehab (dumbbell)

  • Set 1: 15 x 13.61 lbs
  • Set 2: 15 x 13.61 lbs
  • Set 3: 15 x 13.61 lbs
  • Set 4: 15 x 13.61 lbs
  • Set 5: 15 x 13.61 lbs

Total: 1020.58 lbs

3. Shoulder raises (side)

  • Set 1: 50 x 5.67 lbs
  • Set 2: 24 x 6.8 lbs

Total: 446.79 lbs

4. Leg Raise

  • Set 1: 20 x 78.11 lbs
  • Set 2: 20 x 78.11 lbs
  • Set 3: 20 x 78.11 lbs

Total: 4686.52 lbs

5. Chin/dip (Cybex)

  • Set 1: 12 x 49.9 lbs
  • Set 2: 12 x 49.9 lbs
  • Set 3: 12 x 45.36 lbs
  • Set 4: 10 x 45.36 lbs
  • Set 5: 10 x 45.36 lbs
  • Set 6: 12 x 45.36 lbs

Total: 3193.29 lbs

6. Standing Squat

  • Set 1: 20 x 78.11 lbs
  • Set 2: 20 x 78.11 lbs
  • Set 3: 20 x 78.11 lbs

Total: 4686.52 lbs

7. Arnoal press (Dumb bells)

  • Set 1: 12 x 13.61 lbs
  • Set 2: 10 x 18.14 lbs
  • Set 3: 12 x 18.14 lbs
  • Set 4: 12 x 18.14 lbs
  • Set 5: 15 x 18.14 lbs
  • Set 6: 5 x 27.22 lbs

Total: 1188.41 lbs

8. Dip machine

  • Set 1: 10 x 78.11 lbs
  • Set 2: 10 x 78.11 lbs
  • Set 3: 10 x 78.11 lbs

Total: 2343.26 lbs

9. Shoulder raises (dumbell 21)

  • Set 1: 21 x 6.8 lbs
  • Set 2: 21 x 9.07 lbs
  • Set 3: 21 x 9.07 lbs
  • Set 4: 1 x 9.07 lbs

Total: 532.97 lbs

10. Skull crushers

  • Set 1: 10 x 18.14 lbs
  • Set 2: 15 x 18.14 lbs
  • Set 3: 15 x 20.41 lbs
  • Set 4: 15 x 20.41 lbs
  • Set 5: 10 x 22.68 lbs
  • Set 6: 15 x 22.68 lbs

Total: 1632.93 lbs

11. Triceps push down (life fitness)

  • Set 1: 15 x 15.88 lbs
  • Set 2: 15 x 15.88 lbs
  • Set 3: 15 x 15.88 lbs
  • Set 4: 1 x 26.08 lbs

Total: 740.49 lbs