eliasnievap

a year ago

Sesión 1 y 4.

Duration

1h 0min

Volume

8,357 kg

Cycling

SETS

DISTANCE & TIME

1

4.2km - 11min 14s

Seated Shoulder Press (Machine)

SETS

WEIGHT & REPS

1

29kg x 15 reps

2

29kg x 15 reps

3

29kg x 12 reps

4

23kg x 10 reps

Lateral Raise (Dumbbell)

SETS

WEIGHT & REPS

1

10kg x 15 reps

2

10kg x 12 reps

3

10kg x 10 reps

4

10kg x 10 reps

Pull Up (Assisted)

SETS

WEIGHT & REPS

1

82kg x 15 reps

2

82kg x 12 reps

3

82kg x 10 reps

4

82kg x 10 reps

Back Extension (Hyperextension)

SETS

REPS

1

15 reps

2

12 reps

3

12 reps

4

10 reps

Lat Pulldown (Cable)

SETS

WEIGHT & REPS

1

47kg x 15 reps

2

47kg x 15 reps

3

47kg x 13 reps

4

47kg x 12 reps

Plank

SETS

TIME

1

1min 15s

2

56s

3

59s

4

52s

remo bajo en máquina con agarre cerrado

SETS

WEIGHT & REPS

1

47kg x 15 reps

2

47kg x 15 reps

3

47kg x 12 reps

4

47kg x 12 reps

Decline Crunch

SETS

REPS

1

15 reps

2

15 reps

3

15 reps

4

10 reps

Cycling

SETS

DISTANCE & TIME

1

4km - 9min 35s

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eliasnievap

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