02/10/17 (Friday)

[Zeyuan Hu]

Warm-up

Workout

Start time: 21:02

Back

• Row (p134)

  • L, 6.75kg + 6.25kg, 10 reps
  • R, 6.75kg + 6.25kg, 10 reps
  • L, 6.75kg + 6.25kg, 10 reps
  • R, 6.75kg + 6.25kg, 10 reps

• (superset) hammer curl (p66)

  • L/R, 6.75kg + 6.25kg, 12 reps
  • L/R, 6.75kg + 6.25kg, 12 reps
  • L/R, 6.75kg + 6.25kg, 12 reps
  • L/R, 6.75kg + 6.25kg, 12 reps

Finish time: 21:18

Start time: 21:19

Triceps

• reverse dip in (p84)
  • 10 reps
  • 10 reps
  • 10 reps
  • 10 reps
  • 10 reps
• (superset) lying triceps extension (p80)
  • L/R, 6.25kg + 6.75kg, 12 reps
  • L/R, 6.25kg + 6.75kg, 12 reps
  • L/R, 6.25kg + 6.75kg, 10 reps
  • L/R, 6.25kg + 6.75kg, 10 reps
  • L/R 6.25kg + 6.75kg, 10 reps

Finish time: 21:56

Start time: 21:57

Shoulders

• lateral raise (p100)
  • L/R 6.25kg + 6.75kg, 9 reps
  • L/R 6.25kg + 6.75kg, 9 reps
  • L/R 6.25kg + 6.75kg, 9 reps
  • L/R 6.25kg + 6.75kg, 9 reps

Finish time: 22:09

Start time: 22:10

Chest

• chest fly (p118)
  • L/R 6.25kg + 6.75kg, 10 reps
  • L/R 6.25kg + 6.75kg, 10 reps
  • L/R 6.25kg + 6.75kg, 10 reps
  • L/R 6.25kg + 6.75kg, 10 reps

Finish time: 22:20

Start time: 22:21

Abdominals

• crunch (p206)
  • 10 reps (2kg in hands)
  • 10 reps (2kg in hands)
  • 10 reps (2kg in hands)
  • 10 reps (2kg in hands)
  • 10 reps (2kg in hands)
• twisting crunch (p207)
  • 20 reps (2kg in hands)
  • 20 reps (2kg in hands)
  • 20 reps (2kg in hands)

Finish time: 22:33