hamukazu

18 days ago

Afternoon workout 💪

Duration

1h 17min

Volume

10,618 kg

Bench Press (Barbell)

SETS

WEIGHT & REPS

W

60kg x 12 reps

W

90kg x 3 reps

W

100kg x 1 reps

1

110kg x 4 reps

2

110kg x 3 reps

3

100kg x 6 reps

4

100kg x 6 reps

Superset

Incline Chest Fly (Dumbbell)

SETS

WEIGHT & REPS

1

48kg x 8 reps

2

48kg x 8 reps

3

48kg x 8 reps

Superset

Shrug (Dumbbell)

SETS

WEIGHT & REPS

1

48kg x 10 reps

2

48kg x 10 reps

3

48kg x 10 reps

Superset

Shoulder Press (Dumbbell)

SETS

WEIGHT & REPS

1

44kg x 8 reps

2

44kg x 8 reps

3

44kg x 7 reps

Superset

Romanian Deadlift (Dumbbell)

SETS

WEIGHT & REPS

1

44kg x 8 reps

2

44kg x 8 reps

3

44kg x 8 reps

Seated Incline Curl (Dumbbell)

SETS

WEIGHT & REPS

1

36kg x 5 reps

2

32kg x 8 reps

3

32kg x 7 reps

Preacher Curl (Barbell)

SETS

WEIGHT & REPS

1

30kg x 5 reps

2

30kg x 5 reps

3

30kg x 5 reps

Single Arm Tricep Extension (Dumbbell)

SETS

WEIGHT & REPS

1

18kg x 8 reps

2

18kg x 6 reps

3

16kg x 6 reps

Skullcrusher (Barbell)

SETS

WEIGHT & REPS

1

40kg x 8 reps

2

40kg x 7 reps

3

40kg x 5 reps

Lateral Raise (Dumbbell)

SETS

WEIGHT & REPS

1

32kg x 8 reps

2

32kg x 6 reps

3

32kg x 6 reps

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hamukazu

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