smitmartijn

2 years ago

Morning workout ☀️

Duration

1h 4min

Volume

13,200 kg

Superset

Pull Up

SETS

REPS

1

10 reps

2

8 reps

3

8 reps

4

6 reps

Superset

Dumbbell Row

SETS

WEIGHT & REPS

1

20kg x 20 reps

2

25kg x 18 reps

3

30kg x 12 reps

4

30kg x 10 reps

Seated Row (Machine)

SETS

WEIGHT & REPS

1

40kg x 20 reps

2

50kg x 18 reps

3

55kg x 16 reps

4

60kg x 14 reps

5

65kg x 12 reps

Best Weight

Best 1 Rep Max

Meadows Rows (Barbell)

SETS

WEIGHT & REPS

1

30kg x 20 reps

2

35kg x 18 reps

3

35kg x 14 reps

4

40kg x 12 reps

Face Pull

SETS

WEIGHT & REPS

1

30kg x 16 reps

2

35kg x 16 reps

3

40kg x 12 reps

Seated Incline Curl (Dumbbell)

SETS

WEIGHT & REPS

1

25kg x 12 reps

2

25kg x 10 reps

3

25kg x 10 reps

4

25kg x 10 reps

Hanging Leg Raise

SETS

REPS

1

12 reps

2

10 reps

3

10 reps

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smitmartijn

Workouts

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