Walking
Inclined15 3.8kmh
SETS
DISTANCE & TIME
1
1.4km - 20min 0s
Dumbbell Row
SETS
WEIGHT & REPS
1
15kg x 10 reps
2
15kg x 10 reps
3
15kg x 10 reps
4
15kg x 10 reps
Pullover (Dumbbell)
SETS
WEIGHT & REPS
1
12.5kg x 12 reps
2
12.5kg x 12 reps
3
12.5kg x 12 reps
Meadows Rows (Barbell)
Reverse grip
SETS
WEIGHT & REPS
1
15kg x 10 reps
2
15kg x 10 reps
3
15kg x 10 reps
4
15kg x 12 reps
Best Volume
Best 1 Rep Max
Seated Cable Row - V Grip (Cable)
SETS
WEIGHT & REPS
1
20kg x 10 reps
2
25kg x 10 reps
3
25kg x 10 reps
4
30kg x 10 reps
Best Weight
Best 1 Rep Max
Rack Pull
SETS
WEIGHT & REPS
1
30kg x 8 reps
2
30kg x 10 reps
3
30kg x 12 reps