Triceps Pushdown
SETS
WEIGHT & REPS
1
15kg x 15 reps
2
20kg x 15 reps
3
20kg x 15 reps
D
25kg x 7 reps
Best Weight
Best 1 Rep Max
4
20kg x 8 reps
Chest Fly (Machine)
SETS
WEIGHT & REPS
1
25kg x 15 reps
Best Volume
Best 1 Rep Max
2
25kg x 15 reps
3
25kg x 15 reps
4
25kg x 15 reps
Lateral Raise (Dumbbell)
SETS
WEIGHT & REPS
1
3kg x 15 reps
2
4kg x 13 reps
Best Weight
3
4kg x 12 reps
D
4kg x 15 reps
Best Volume
Best 1 Rep Max
Front Raise (Dumbbell)
SETS
WEIGHT & REPS
1
3kg x 15 reps
D
4kg x 15 reps
Best Weight
Best Volume
Best 1 Rep Max
D
4kg x 15 reps
D
4kg x 15 reps
Bench Press (Dumbbell)
SETS
WEIGHT & REPS
1
6kg x 15 reps
2
6kg x 15 reps
3
7kg x 15 reps
Best Weight
Best Volume
Best 1 Rep Max
4
7kg x 15 reps
Skullcrusher (Dumbbell)
SETS
WEIGHT & REPS
1
6kg x 15 reps
2
6kg x 15 reps
3
7kg x 15 reps
Best Weight
Best Volume
Best 1 Rep Max
4
7kg x 15 reps
Seated Shoulder Press (Machine)
SETS
WEIGHT & REPS
1
10kg x 15 reps
2
15kg x 15 reps
Best Volume
Best 1 Rep Max
3
15kg x 15 reps
4
15kg x 15 reps