Seated Cable Row - Bar Grip
SETS
WEIGHT & REPS
1
40kg x 15 reps
2
40kg x 20 reps
D
33kg x 10 reps
3
40kg x 15 reps
D
33kg x 5 reps
4
40kg x 16 reps
D
33kg x 5 reps
Elliptical Trainer
SETS
DISTANCE & TIME
1
1.4km - 10min 0s
Seated Palms Up Wrist Curl
SETS
WEIGHT & REPS
1
15kg x 17 reps
2
20kg x 7 reps
Best Weight
D
15kg x 5 reps
3
15kg x 20 reps
Seated Incline Curl (Dumbbell)
SETS
WEIGHT & REPS
1
20kg x 7 reps
Bicep Curl (Machine)
SETS
WEIGHT & REPS
1
30kg x 10 reps
2
35kg x 11 reps
Best 1 Rep Max
D
32.5kg x 4 reps
3
37.5kg x 7 reps
Best Weight
W
35kg x 2 reps
4
37.5kg x 8 reps
D
35kg x 1 reps
D
27.5kg x 2 reps
5
37.5kg x 8 reps
D
30kg x 4 reps