Bench Press (Barbell)
SETS
WEIGHT & REPS
1
92.5kg x 4 reps
2
92.5kg x 4 reps
3
92.5kg x 4 reps
F
92.5kg x 14 reps
Best 1 Rep Max
Bench Press - Close Grip (Barbell)
Nice and easy. Full control on triceps
SETS
WEIGHT & REPS
1
65kg x 8 reps
2
65kg x 8 reps
3
65kg x 8 reps
Shoulder Press (Dumbbell)
SETS
WEIGHT & REPS
1
20kg x 12 reps
2
22.5kg x 12 reps
3
22.5kg x 12 reps
Incline Bench Press (Dumbbell)
Final set 11+6+4
SETS
WEIGHT & REPS
1
27.5kg x 10 reps
2
27.5kg x 10 reps
3
27.5kg x 10 reps
F
30kg x 21 reps
Best Volume
Best 1 Rep Max
leaning lateral raise
SETS
WEIGHT & REPS
1
5kg x 15 reps
Best Weight
Best Volume
Best 1 Rep Max
2
5kg x 15 reps
3
5kg x 15 reps
overhead cable Y raise
First set too light
SETS
WEIGHT & REPS
1
2kg x 20 reps
2
4kg x 20 reps
-(female)_Upper-Arms_thumbnail_@3x.jpg)
Triceps Rope Pushdown
SETS
WEIGHT & REPS
1
21.25kg x 15 reps
2
28.75kg x 15 reps
3
32.5kg x 15 reps
pushup to plank
SETS
REPS
1
12 reps
2
12 reps