ie_vaaaa

9 months ago

Fullbody

Duration

59min

Volume

3,750 kg

Bent Over Row (Barbell)

SETS

WEIGHT & REPS

1

20kg x 10 reps

2

20kg x 10 reps

3

25kg x 10 reps

Shoulder Press (Dumbbell)

SETS

WEIGHT & REPS

1

6kg x 10 reps

2

6kg x 10 reps

3

7kg x 10 reps

Best 1 Rep Max

Lateral Raise (Dumbbell)

SETS

WEIGHT & REPS

1

4kg x 8 reps

2

4kg x 8 reps

3

3kg x 10 reps

Squat (Dumbbell)

SETS

WEIGHT & REPS

1

28kg x 12 reps

Best Volume

2

28kg x 10 reps

3

32kg x 10 reps

Best Weight

Best 1 Rep Max

Hip Adduction (Machine)

SETS

WEIGHT & REPS

1

35kg x 10 reps

2

40kg x 8 reps

Leg Extension (Machine)

SETS

WEIGHT & REPS

1

25kg x 7 reps

2

25kg x 6 reps

3

30kg x 6 reps

Lunge (Dumbbell)

SETS

WEIGHT & REPS

1

12kg x 16 reps

2

12kg x 16 reps

Bicep Curl (Dumbbell)

SETS

WEIGHT & REPS

1

6kg x 8 reps

2

6kg x 8 reps

3

6kg x 8 reps

Skullcrusher (Barbell)

SETS

WEIGHT & REPS

1

12.8kg x 8 reps

2

12.5kg x 6 reps

Treadmill

SETS

DISTANCE & TIME

1

0km - 10min 0s

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ie_vaaaa

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