01/13/17 (Friday)
xxks-kkk opened this issue · comments
Warm-up
Workout
Start time: 21:18
Back
-
Row (p134)
- L, 6.25kg x 2, 10 reps
- R, 6.25kg x 2, 10 reps
- L, 6.25kg x 2, 10 reps
- R, 6.25kg x 2, 10 reps
Finish time: 21:22
Start time: 21:23
Thighs
-
squat (p149)
-
L/R, 6.25kg x 2, 15 reps
-
L/R, 6.25kg x 2, 15 reps
-
L/R, 6.25kg x 2, 15 reps
-
L/R, 6.25kg x 2, 15 reps
Finish time: 21:37
Start time: 21:40
Glutes
- hip extension (p188)
- R, 12 reps
- L, 12 reps
- R, 12 reps
- L, 12 reps
Finish time: 21:41
Start time: 21:42
Calves
- standing calf raise (p178)
- 20 reps (R, 6.25kg x 2)
- 20 reps (R, 6.25kg x 2)
- 20 reps (R, 6.25kg x 2)
- 20 reps (R, 6.25kg x 2)
Finish time: 21:51
Start time: 21:52
Abdominals
- lying leg raise (p208 )
- 10 reps
- 10 reps
- 10 reps
- standing twist (p214)
- 25 reps
- 25 reps
- 25 reps
- crunch (p206)
- 20 reps
- 20 reps
- 20 reps
Finish time: 22:00
Keep core tight and back straight when do squat.