12/24/16 (Saturday)

[Zeyuan Hu]

Warm-up

Workout

Start time: 20:41

Biceps

• supinated curl (p64)

  • L/R, 5.75kg x 2, 8 reps
  • L/R, 5.75kg x 2, 8 reps
  • L/R, 5.75kg x 2, 8 reps
  • L/R, 5.75kg x 2, 8 reps

• (superset) hammer curl (p66)

  • L/R, 5.75kg x 2, 12 reps
  • L/R, 5.75kg x 2, 12 reps
  • L/R, 5.75kg x 2, 12 reps
  • L/R, 5.75kg x 2, 12 reps

Finish time: 20:56

Start time: 20:57

Triceps

• reverse dip in (p84)
  • 10 reps
  • 10 reps
  • 10 reps
  • 10 reps
  • 10 reps
• (superset) lying triceps extension (p80)
  • L/R, 5.75kg x 2, 10 reps
  • L/R, 5.75kg x 2, 10 reps
  • L/R, 5.75kg x 2, 10 reps
  • L/R, 5.75kg x 2, 10 reps
  • L/R 5.75kg x 2, 10 reps

Finish time: 21:10

Start time: 21:11

Shoulders

• lateral raise (p100)
  • L/R 5.75kg x 2, 12 reps
  • L/R 5.75kg x 2, 12 reps
  • L/R 5.75kg x 2, 12 reps
  • L/R 5.75kg x 2, 12 reps

Finish time: 21：22

Start time: 21: 30

Chest

• chest fly (p118)
  • L/R 5.75kg x 2, 10 reps
  • L/R 5.75kg x 2, 10 reps
  • L/R 5.75kg x 2, 10 reps
  • L/R 5.75kg x 2, 10 reps

Finish time: 21: 39

Start time: 21：40

Abdominals

• crunch (p206)
  • 10 reps
  • 10 reps
  • 10 reps
  • 10 reps
  • 10 reps
• twisting crunch (p207)
  • 20 reps
  • 20 reps

Finish time: 21: 44