Englishexpand_more

A-Daily Routines

by andrew-newport

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Summary

  • event_availableApril 22nd, 2016
  • schedule1 h
  • equalizer43 sets,  660 reps
  • fitness_center58622 lbs

1. 9 mins planks and squat thursts

  • Set 1: 9 x 173 lbs

Total: 1557 lbs

2. 5 lb recovery 45 out dumbbell

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

Total: 1900 lbs

3. Real deltoid rehab (dumbbell)

  • Set 1: 15 x 10 lbs
  • Set 2: 15 x 12.5 lbs
  • Set 3: 15 x 12.5 lbs
  • Set 4: 15 x 12.5 lbs
  • Set 5: 15 x 12.5 lbs

Total: 900 lbs

4. Leg Raise

  • Set 1: 20 x 173 lbs
  • Set 2: 20 x 173 lbs
  • Set 3: 20 x 173 lbs
  • Set 4: 20 x 173 lbs

Total: 13840 lbs

5. Pectoral fly (life fitness )

  • Set 1: 10 x 75 lbs
  • Set 2: 12 x 75 lbs
  • Set 3: 12 x 75 lbs

Total: 2550 lbs

6. Chin/dip assist (star Trac )

  • Set 1: 10 x 100 lbs
  • Set 2: 10 x 110 lbs
  • Set 3: 10 x 110 lbs
  • Set 4: 15 x 110 lbs
  • Set 5: 10 x 120 lbs
  • Set 6: 15 x 120 lbs
  • Set 7: 10 x 110 lbs
  • Set 8: 10 x 110 lbs
  • Set 9: 12 x 110 lbs

Total: 11370 lbs

7. Standing Squat

  • Set 1: 20 x 183 lbs
  • Set 2: 20 x 183 lbs
  • Set 3: 20 x 183 lbs

Total: 10980 lbs

8. Back Extension

  • Set 1: 15 x 173 lbs
  • Set 2: 15 x 173 lbs
  • Set 3: 15 x 173 lbs

Total: 7785 lbs

9. Deltoid Raise (Star Trac)

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

Total: 1500 lbs

10. Arnoal press (Dumb bells)

  • Set 1: 10 x 15 lbs
  • Set 2: 15 x 15 lbs
  • Set 3: 15 x 15 lbs

Total: 600 lbs

11. Incline Dumbbell curl

  • Set 1: 10 x 15 lbs
  • Set 2: 10 x 15 lbs
  • Set 3: 10 x 15 lbs

Total: 450 lbs

12. Walking

  • Set 1: 30 x 173 lbs

Total: 5190 lbs