03/24/17 (Friday)

[Zeyuan Hu]

Warm-up

Workout

Start time: 21:40

Back

• Row (p134)

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

Finish time: 21:44

Start time: 21:45

Thighs

• squat (p149)

• L/R, 6.25kg + 6.75kg, 15 reps

• L/R, 6.25kg + 6.75kg, 15 reps

• L/R, 6.25kg + 6.75kg, 15 reps

• L/R, 6.25kg + 6.75kg, 10 reps

Finish time: 21:59

Start time: 22:00

Glutes

• hip extension (p188)
  • R, 12 reps
  • L, 12 reps
  • R, 12 reps
  • L, 12 reps

Finish time: 22:02

Start time: 22:03

Calves

• standing calf raise (p178)
  • 20 reps (R, 6.25kg + 6.75kg)
  • 20 reps (R, 6.25kg + 6.75kg)
  • 20 reps (R, 6.25kg + 6.75kg)
  • 20 reps (R, 6.25kg + 6.75kg)

Finish time: 22:11

Start time: 22:12

Abdominals

• lying leg raise (p208 )
  • 10 reps
  • 10 reps
  • 10 reps
• standing twist (p214)
  • 25 reps
  • 25 reps
  • 25 reps
• crunch (p92kg206)
  • 20 reps (2kg)
  • 20 reps (2kg)
  • 20 reps (2kg)

Finish time: 22:21