f1re

7 months ago

duro

Duration

2h 22min

Volume

4,659 kg

Incline Bench Press (Dumbbell)

SETS

WEIGHT & REPS

1

16kg x 18 reps

2

20kg x 10 reps

3

28kg x 10 reps

Best Weight

Best 1 Rep Max

4

26kg x 10 reps

5

26kg x 10 reps

Bench Press (Dumbbell)

SETS

WEIGHT & REPS

1

22kg x 13 reps

Best Weight

Best Volume

Best 1 Rep Max

2

22kg x 9 reps

3

22kg x 11 reps

Lateral Raise (Dumbbell)

SETS

WEIGHT & REPS

1

10kg x 12 reps

Best Volume

Best 1 Rep Max

2

5kg x 5 reps

3

10kg x 10 reps

4

5kg x 6 reps

5

10kg x 10 reps

6

5kg x 4 reps

Overhead Press (Smith Machine)

SETS

WEIGHT & REPS

1

15kg x 9 reps

2

15kg x 8 reps

3

10kg x 10 reps

Face Pull

SETS

WEIGHT & REPS

1

15kg x 12 reps

2

15kg x 12 reps

3

15kg x 10 reps

Chest Fly (Band)

SETS

WEIGHT & REPS

1

10kg x 10 reps

2

10kg x 10 reps

3

10kg x 10 reps

Triceps Rope Pushdown

SETS

WEIGHT & REPS

1

12.5kg x 20 reps

Best Volume

2

15kg x 13 reps

3

10kg x 5 reps

4

15kg x 10 reps

5

10kg x 7 reps

Triceps Extension (Cable)

SETS

WEIGHT & REPS

1

10kg x 10 reps

2

10kg x 12 reps

Single Arm Triceps Pushdown (Cable)

SETS

WEIGHT & REPS

1

7.5kg x 10 reps

2

7.5kg x 10 reps

Plank

SETS

TIME

1

30s

2

30s

3

20s

Bicycle Crunch

SETS

REPS

1

30 reps

2

30 reps

Crunch

SETS

REPS

1

30 reps

2

30 reps

Cycling

SETS

DISTANCE & TIME

1

4.5km - 10min 0s

Best Distance

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f1re

Workouts

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Followers

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