Push Up
SETS
REPS
1
10 reps
2
10 reps
3
10 reps
Bench Press (Barbell)
SETS
WEIGHT & REPS
1
10kg x 10 reps
Best Weight
2
10kg x 12 reps
Best Volume
Best 1 Rep Max
3
10kg x 12 reps
4
10kg x 12 reps
Butterfly (Pec Deck)
SETS
WEIGHT & REPS
1
0kg x 12 reps
2
0kg x 10 reps
3
0kg x 8 reps
Bicep Curl (Dumbbell)
SETS
WEIGHT & REPS
1
10kg x 15 reps
Best Weight
Best Volume
Best 1 Rep Max
2
10kg x 10 reps
3
10kg x 10 reps
4
10kg x 10 reps
Cross Body Hammer Curl
SETS
WEIGHT & REPS
1
10kg x 15 reps
2
10kg x 24 reps
3
10kg x 12 reps
Lat Pulldown (Cable)
SETS
WEIGHT & REPS
1
0kg x 15 reps
2
0kg x 15 reps
3
0kg x 15 reps
Triceps Extension (Dumbbell)
SETS
WEIGHT & REPS
1
0kg x 15 reps
2
0kg x 15 reps
3
0kg x 15 reps
Spinning
SETS
TIME
1
15min 27s