02/10/17 (Friday)
xxks-kkk opened this issue · comments
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