Walking
SETS
DISTANCE & TIME
1
2.5km - 25min 0s
Preacher Curl (Machine)
SETS
WEIGHT & REPS
1
130lbs x 12 reps
2
130lbs x 12 reps
3
130lbs x 11 reps
4
130lbs x 8 reps
5
110lbs x 12 reps
Rear Delt Reverse Fly (Machine)
SETS
WEIGHT & REPS
1
160lbs x 12 reps
2
160lbs x 12 reps
3
160lbs x 12 reps
4
160lbs x 12 reps
5
160lbs x 12 reps
Standing Calf Raise (Machine)
SETS
WEIGHT & REPS
1
250lbs x 20 reps
Best Weight
Best Volume
Best 1 Rep Max
2
250lbs x 20 reps
3
250lbs x 20 reps
4
250lbs x 20 reps
Single Arm Curl (Cable)
SETS
WEIGHT & REPS
1
32.5lbs x 8 reps
2
32.5lbs x 8 reps
3
32.5lbs x 8 reps
4
32.5lbs x 8 reps
5
22.5lbs x 8 reps
6
22.5lbs x 8 reps
Cable Fly Crossovers
SETS
WEIGHT & REPS
1
65lbs x 14 reps
2
65lbs x 12 reps
3
65lbs x 12 reps
4
65lbs x 20 reps
Best Volume
Best 1 Rep Max
Walking
SETS
DISTANCE & TIME
1
2.3km - 25min 0s