graytowngal

a month ago

Push + Abs

Duration

2h 2min

Volume

17,056 lbs

Incline Bench Press (Dumbbell)

SETS

WEIGHT & REPS

W

36lbs x 12 reps

W

36lbs x 12 reps

1

56lbs x 12 reps

2

56lbs x 12 reps

3

56lbs x 12 reps

4

56lbs x 12 reps

Incline Chest Fly (Dumbbell)

SETS

WEIGHT & REPS

W

36lbs x 12 reps

W

36lbs x 12 reps

1

46lbs x 12 reps

2

46lbs x 12 reps

3

46lbs x 12 reps

4

46lbs x 12 reps

Overhead Press (Barbell)

SETS

WEIGHT & REPS

W

30lbs x 12 reps

W

30lbs x 12 reps

1

40lbs x 12 reps

2

40lbs x 12 reps

3

40lbs x 12 reps

4

40lbs x 12 reps

Arnold Press (Dumbbell)

SETS

WEIGHT & REPS

W

26lbs x 12 reps

W

26lbs x 12 reps

1

30lbs x 12 reps

2

30lbs x 12 reps

3

30lbs x 12 reps

4

30lbs x 12 reps

Triceps Rope Pushdown

SETS

WEIGHT & REPS

1

25lbs x 12 reps

2

25lbs x 12 reps

3

25lbs x 12 reps

4

25lbs x 12 reps

Superset

Lateral Raise (Dumbbell)

SETS

WEIGHT & REPS

1

20lbs x 12 reps

2

20lbs x 12 reps

3

20lbs x 12 reps

4

20lbs x 12 reps

Superset

Front Raise (Dumbbell)

SETS

WEIGHT & REPS

1

20lbs x 12 reps

2

20lbs x 12 reps

3

20lbs x 12 reps

4

20lbs x 12 reps

Skullcrusher (Dumbbell)

SETS

WEIGHT & REPS

W

20lbs x 12 reps

W

20lbs x 12 reps

1

36lbs x 12 reps

2

36lbs x 12 reps

3

36lbs x 12 reps

4

36lbs x 12 reps

Plank

SETS

TIME

1

1min 0s

2

1min 2s

Superset

Crunch

SETS

REPS

1

20 reps

2

20 reps

Superset

Bicycle Crunch

SETS

REPS

1

20 reps

2

20 reps

Superset

Reverse Crunch

SETS

REPS

1

20 reps

2

20 reps

Superset

Weighted Dead Bug

SETS

WEIGHT & REPS

1

10lbs x 20 reps

2

10lbs x 20 reps

Stretching

SETS

TIME

1

1min 23s

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