wolfrayne

a month ago

1/2 Fullbody (bench + squat)

Duration

1h 42min

Volume

6,511 kg

Bench Press (Barbell)

SETS

WEIGHT & REPS

1

40kg x 10 reps

2

50kg x 9 reps

3

50kg x 6 reps

Squat (Barbell)

SETS

WEIGHT & REPS

1

40kg x 10 reps

2

40kg x 10 reps

3

40kg x 10 reps

Skullcrusher (Dumbbell)

SETS

WEIGHT & REPS

1

18kg x 10 reps

2

18kg x 10 reps

3

18kg x 7 reps

4

18kg x 6 reps

Superset

Bicep Curl (Dumbbell)

SETS

WEIGHT & REPS

1

9kg x 10 reps

2

9kg x 10 reps

3

9kg x 7 reps

4

9kg x 6 reps

Superset

Shoulder Press (Dumbbell)

SETS

WEIGHT & REPS

1

24kg x 10 reps

2

24kg x 10 reps

3

24kg x 10 reps

4

24kg x 10 reps

Chest Supported Incline Row (Dumbbell)

SETS

WEIGHT & REPS

1

24kg x 10 reps

2

24kg x 10 reps

3

24kg x 10 reps

Seated Leg Curl (Machine)

SETS

WEIGHT & REPS

1

39kg x 10 reps

2

42kg x 10 reps

3

39kg x 10 reps

4

39kg x 10 reps

Hanging Leg Raise

SETS

REPS

1

8 reps

2

8 reps

3

8 reps

Treadmill

SETS

DISTANCE & TIME

1

3km - 30min 0s

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wolfrayne

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