Superset
_thumbnail@3x.jpg)
Incline Push Ups
SETS
REPS
W
15 reps
W
15 reps
W
15 reps
Superset
_Hips_thumbnail_@3x.jpg)
Ab Scissors
SETS
REPS
W
42 reps
W
32 reps
W
27 reps
Superset
Squat with Reverence
SETS
REPS
W
5 reps
W
5 reps
W
5 reps
Superset
_Shoulders_thumbnail@3x.jpg)
Overhead Press (Barbell)
SETS
WEIGHT & REPS
W
25kg x 5 reps
W
35kg x 5 reps
1
45kg x 9 reps
2
45kg x 8 reps
3
45kg x 7 reps
F
45kg x 5 reps
5
35kg x 10 reps
6
35kg x 10 reps
Superset
21s Bicep Curl
SETS
WEIGHT & REPS
W
15kg x 9 reps
1
25kg x 21 reps
2
25kg x 21 reps
3
25kg x 19 reps
4
25kg x 17 reps
5
25kg x 15 reps
Bench Press (Dumbbell)
Done without time and separated sets because of gym space logistics
SETS
WEIGHT & REPS
W
25kg x 6 reps
W
35kg x 5 reps
1
45kg x 12 reps
2
45kg x 12 reps
3
45kg x 10 reps
4
45kg x 8 reps
Superset
Incline Bench Press (Dumbbell)
SETS
WEIGHT & REPS
W
20kg x 6 reps
1
30kg x 12 reps
2
30kg x 12 reps
3
30kg x 12 reps
4
30kg x 12 reps
Superset
Overhead Press (Dumbbell)
Done with 2x10kg dumbbells
SETS
WEIGHT & REPS
W
17.5kg x 6 reps
1
20kg x 12 reps
2
20kg x 12 reps
3
20kg x 12 reps
4
20kg x 12 reps
Superset
Cycling
SETS
DISTANCE & TIME
1
1km - 2min 24s
2
1km - 2min 22s
3
1km - 2min 23s
4
1km - 2min 21s
Superset
Squat (Bodyweight)
SETS
REPS
1
20 reps
2
20 reps
3
20 reps