_Cardio_thumbnail@3x.jpg)
Spinning
SETS
TIME
1
15min 0s
_Chest_thumbnail@3x.jpg)
Chest Dip (Assisted)
SETS
WEIGHT & REPS
1
50lbs x 12 reps
2
40lbs x 12 reps
3
30lbs x 12 reps
4
20lbs x 12 reps
Bench Press (Dumbbell)
SETS
WEIGHT & REPS
1
100lbs x 15 reps
2
110lbs x 15 reps
3
110lbs x 15 reps
4
110lbs x 15 reps
Concentration Curl
SETS
WEIGHT & REPS
1
30lbs x 15 reps
Best Volume
2
30lbs x 15 reps
3
30lbs x 15 reps
4
30lbs x 15 reps
6 Way Motion
SETS
WEIGHT & REPS
1
24lbs x 10 reps
2
24lbs x 10 reps
3
30lbs x 10 reps
Bicep Curl (Barbell)
SETS
WEIGHT & REPS
1
50lbs x 12 reps
2
50lbs x 12 reps
3
60lbs x 12 reps
4
60lbs x 12 reps
Pull Up (Assisted)
SETS
WEIGHT & REPS
1
60lbs x 12 reps
2
50lbs x 12 reps
3
40lbs x 12 reps
4
30lbs x 12 reps
Lat Pulldown (Machine)
SETS
WEIGHT & REPS
1
120lbs x 15 reps
2
130lbs x 15 reps
3
140lbs x 15 reps
4
150lbs x 15 reps
Triceps Extension (Cable)
SETS
WEIGHT & REPS
1
70lbs x 15 reps
2
75lbs x 15 reps
3
80lbs x 15 reps
4
85lbs x 15 reps
Best Volume
Seated Leg Curl (Machine)
SETS
WEIGHT & REPS
1
90lbs x 15 reps
2
100lbs x 15 reps
3
105lbs x 15 reps
4
110lbs x 15 reps
Best Weight
Best Volume
Best 1 Rep Max
Leg Extension (Machine)
SETS
WEIGHT & REPS
1
80lbs x 15 reps
2
90lbs x 15 reps
3
95lbs x 15 reps
4
100lbs x 15 reps
Best Volume
_thumbnail@3x.jpg)
Crunch (Machine)
SETS
WEIGHT & REPS
1
110lbs x 15 reps
2
120lbs x 15 reps
3
125lbs x 15 reps
4
130lbs x 15 reps
_Waist_thumbnail_@3x.jpg)
Torso Rotation
SETS
WEIGHT & REPS
1
130lbs x 15 reps
2
130lbs x 15 reps
3
140lbs x 15 reps
4
140lbs x 15 reps
5
150lbs x 15 reps
6
150lbs x 15 reps
Cable Crunch
SETS
WEIGHT & REPS
1
110lbs x 12 reps
2
125lbs x 12 reps
3
125lbs x 12 reps
4
140lbs x 12 reps
Hip Abduction (Machine)
SETS
WEIGHT & REPS
1
140lbs x 15 reps
2
150lbs x 15 reps
3
160lbs x 15 reps
4
170lbs x 15 reps
Best Volume
_Cardio_thumbnail@3x.jpg)
Treadmill
SETS
DISTANCE & TIME
1
3.2km - 13min 39s