A-Daily Routines

by andrew-newport

Settings

lbskgs

Summary

February 16th, 2017
1 h
52 sets, 773 reps
73012.5 lbs

1. Warm it up

Set 1: 10 x 173.6 lbs

Total: 1736 lbs

2. 5 lb recovery 45 out dumbbell

Set 1: 20 x 30 lbs
Set 2: 20 x 30 lbs
Set 3: 20 x 30 lbs
Set 4: 20 x 30 lbs
Set 5: 20 x 30 lbs

Total: 3000 lbs

3. Real deltoid rehab (dumbbell)

Set 1: 10 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: 1050 lbs

4. Shoulder raises (side)

Set 1: 1 x 12.5 lbs
Set 2: 24 x 15 lbs
Set 3: 30 x 15 lbs
Set 4: 30 x 15 lbs

Total: 1272.5 lbs

5. Leg Raise

Set 1: 20 x 173.6 lbs
Set 2: 20 x 173.6 lbs
Set 3: 20 x 173.6 lbs

Total: 10416 lbs

6. Chin/dip assist (Matrix)

Set 1: 10 x 95 lbs
Set 2: 12 x 95 lbs
Set 3: 12 x 95 lbs
Set 4: 15 x 115 lbs
Set 5: 15 x 125 lbs
Set 6: 15 x 125 lbs
Set 7: 12 x 95 lbs
Set 8: 12 x 95 lbs
Set 9: 12 x 95 lbs

Total: 12125 lbs

7. Standing Squat

Set 1: 20 x 173.6 lbs
Set 2: 20 x 173.6 lbs
Set 3: 20 x 173.6 lbs
Set 4: 20 x 173.6 lbs
Set 5: 20 x 173.6 lbs

Total: 17360 lbs

8. Back Extension

Set 1: 15 x 173.6 lbs
Set 2: 15 x 173.6 lbs
Set 3: 15 x 173.6 lbs

Total: 7812 lbs

9. Arnoal press (Dumb bells)

Set 1: 15 x 30 lbs
Set 2: 12 x 40 lbs
Set 3: 15 x 40 lbs
Set 4: 15 x 40 lbs
Set 5: 15 x 40 lbs
Set 6: 1 x 60 lbs

Total: 2790 lbs

10. Pectoral fly (matrix)

Set 1: 10 x 85 lbs
Set 2: 12 x 115 lbs
Set 3: 12 x 115 lbs
Set 4: 12 x 130 lbs

Total: 5170 lbs

11. Bench press

Set 1: 13 x 95 lbs
Set 2: 10 x 135 lbs
Set 3: 10 x 165 lbs
Set 4: 8 x 185 lbs
Set 5: 8 x 185 lbs
Set 6: 10 x 135 lbs

Total: 8545 lbs

12. Dip machine

Set 1: 10 x 173.6 lbs

Total: 1736 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined