Walking
SETS
DISTANCE & TIME
1
2.5km - 25min 0s
Rear Delt Reverse Fly (Machine)
SETS
WEIGHT & REPS
1
160lbs x 8 reps
Best Weight
2
160lbs x 8 reps
3
160lbs x 8 reps
4
160lbs x 10 reps
5
130lbs x 12 reps
Standing Calf Raise (Machine)
SETS
WEIGHT & REPS
1
235lbs x 20 reps
2
235lbs x 20 reps
3
235lbs x 20 reps
4
235lbs x 20 reps
Lateral Raise (Cable)
SETS
WEIGHT & REPS
1
45lbs x 8 reps
2
45lbs x 8 reps
3
45lbs x 8 reps
4
35lbs x 8 reps
5
35lbs x 8 reps
Single Arm Curl (Cable)
SETS
WEIGHT & REPS
1
45lbs x 8 reps
2
45lbs x 8 reps
3
45lbs x 8 reps
4
45lbs x 12 reps
5
45lbs x 12 reps
6
45lbs x 12 reps
Cable Fly Crossovers
SETS
WEIGHT & REPS
1
45lbs x 10 reps
2
45lbs x 10 reps
3
45lbs x 10 reps
4
45lbs x 10 reps
5
45lbs x 20 reps
Walking
SETS
DISTANCE & TIME
1
2.3km - 25min 0s