doa27

10 days ago

Push Day 2

Duration

1h 29min

Volume

8,255 kg

Lateral Raise (Machine)

SETS

WEIGHT & REPS

W

5kg x 8 reps

W

7.5kg x 8 reps

1

10kg x 10 reps

2

10kg x 10 reps

3

10kg x 9 reps

Butterfly (Pec Deck)

SETS

WEIGHT & REPS

W

25kg x 8 reps

W

35kg x 8 reps

1

60kg x 9 reps

Best 1 Rep Max

2

60kg x 8 reps

3

60kg x 6 reps

Seated Shoulder Press (Machine)

SETS

WEIGHT & REPS

W

15kg x 8 reps

W

25kg x 8 reps

1

35kg x 10 reps

2

35kg x 9 reps

3

35kg x 7 reps

Chest Press (Machine)

SETS

WEIGHT & REPS

W

25kg x 8 reps

W

35kg x 8 reps

1

55kg x 10 reps

2

55kg x 10 reps

3

55kg x 9 reps

Rear Delt Reverse Fly (Machine)

SETS

WEIGHT & REPS

1

20kg x 8 reps

2

30kg x 8 reps

3

40kg x 9 reps

4

40kg x 9 reps

5

40kg x 8 reps

Crunch (Weighted)

SETS

WEIGHT & REPS

1

60kg x 10 reps

2

60kg x 10 reps

3

60kg x 8 reps

Triceps Rope Pushdown

SETS

WEIGHT & REPS

W

20kg x 8 reps

W

30kg x 8 reps

1

40kg x 10 reps

2

40kg x 7 reps

3

40kg x 7 reps

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