blazh5864

3 months ago

夜間鍛煉🏋️

Duration

1h 14min

Volume

10,757 kg

Reverse Lunge (Barbell)

單側x2

SETS

WEIGHT & REPS

W

20kg x 20 reps

W

30kg x 20 reps

1

50kg x 20 reps

 @ 8 rpe

2

50kg x 20 reps

Single Leg Romanian Deadlift (Dumbbell)

單側x2

SETS

WEIGHT & REPS

W

20kg x 20 reps

1

30kg x 20 reps

 @ 9 rpe

Best Volume

Best 1 Rep Max

2

30kg x 20 reps

 @ 9 rpe

3

30kg x 12 reps

 @ 9 rpe

Iso-Lateral Row (Machine)

分動式槓片重；單側x2

SETS

WEIGHT & REPS

1

15.9kg x 24 reps

2

25.9kg x 24 reps

 @ 9 rpe

3

25.9kg x 30 reps

 @ 9.5 rpe

Best Volume

4

25.9kg x 30 reps

 @ 9.5 rpe

Decline Bench Press (Machine)

分動式槓片重；單側x2

SETS

WEIGHT & REPS

1

20kg x 30 reps

2

20kg x 30 reps

3

25kg x 24 reps

 @ 9 rpe

4

30kg x 23 reps

 @ 9 rpe

5

30kg x 25 reps

 @ 9.5 rpe

Best Volume

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blazh5864

Workouts

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Followers

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Following

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