_Cardio_thumbnail@3x.jpg)
Treadmill
SETS
DISTANCE & TIME
1
3.2km - 39min 48s
Bench Press - Wide Grip (Barbell)
SETS
WEIGHT & REPS
W
40kg x 30 reps
W
50kg x 15 reps
W
60.8kg x 15 reps
1
70kg x 5 reps
2
84kg x 12 reps
3
93kg x 10 reps
4
102kg x 6 reps
5
110kg x 5 reps
6
120kg x 3 reps
Superset
Decline Bench Press (Barbell)
SETS
WEIGHT & REPS
1
83.4kg x 12 reps
2
92kg x 12 reps
3
102kg x 12 reps
4
93kg x 12 reps
Superset
Cable Fly Crossovers
SETS
WEIGHT & REPS
1
50kg x 15 reps
2
60kg x 15 reps
3
70kg x 12 reps
4
70kg x 12 reps
Superset
Bench Press (Dumbbell)
SETS
WEIGHT & REPS
1
50kg x 10 reps
2
50kg x 10 reps
3
50kg x 10 reps
4
40kg x 8 reps
Superset
Low Cable Fly Crossovers
SETS
WEIGHT & REPS
1
20kg x 15 reps
2
30kg x 15 reps
3
40kg x 12 reps
4
50kg x 7 reps
Superset
Incline Chest Fly (Dumbbell)
SETS
WEIGHT & REPS
1
20kg x 12 reps
2
20kg x 15 reps
Best Volume
Best 1 Rep Max
3
20kg x 12 reps
4
20kg x 12 reps
Triceps Pushdown
SETS
WEIGHT & REPS
1
100kg x 30 reps
2
120kg x 30 reps
3
140kg x 25 reps
4
150kg x 20 reps
5
150kg x 20 reps
6
150kg x 15 reps
Skullcrusher (Barbell)
SETS
WEIGHT & REPS
1
27kg x 20 reps
2
20kg x 20 reps
3
30kg x 15 reps
4
33kg x 15 reps
5
33kg x 15 reps
_Upper-Arms_small_thumbnail@3x.jpg)
Triceps Rope Pushdown
SETS
WEIGHT & REPS
1
15kg x 20 reps
2
20kg x 20 reps
3
25kg x 18 reps
4
30kg x 12 reps
Triserie Triceps En Polea Alta
SETS
WEIGHT & REPS
1
30kg x 45 reps
2
40kg x 45 reps
3
50kg x 45 reps
4
50kg x 15 reps
5
65kg x 20 reps
Triceps Kickback (Dumbbell)
SETS
WEIGHT & REPS
1
15kg x 15 reps
2
15kg x 15 reps
3
15kg x 15 reps
4
20kg x 15 reps
Superset
Crunch
SETS
REPS
1
30 reps
Best Reps
2
30 reps
3
25 reps
Superset
_Hips_small_thumbnail@3x.jpg)
Lying Knee Raise
SETS
REPS
1
15 reps
2
20 reps
3
20 reps
Superset
Oblique Crunch
SETS
REPS
1
20 reps
2
20 reps
3
50 reps
Best Reps
Superset
Elbow to Knee
SETS
REPS
1
15 reps
2
15 reps
3
15 reps
Superset
Heel Taps
SETS
REPS
1
15 reps
2
15 reps
3
15 reps