NASAKYCHAIR
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HOLIDAY WORKOUT
BODY WEIGHT: 220
FLAT BARBELL BENCH PRESS
Bar x 20
135 x 10
185 x 10
225 x 5
315 x 10
LYING DUMBBELL TRICEP EXTENSION
30 x 12
40 x 10
50 x 10
SEATED DUMBBELL BICEP CURL
40 x 10
60 x 8
SEATED HAMMER STRENGTH FRONT PRESS
200 x 12
BENT OVER BARBELL ROW
135 x 10
185 x 6
225 x 4
275 x 3
PULL UPS
1 x 10
DIPS
1 x 20
SEATED AB CRUNCH
120 x 10
150 x 10
180 x 10
210 x 10
STANDING DUMBBELL SIDE BEND
100 x 6
110 x 6
TREAD MILL
14 mins(walk 5 mins, jog 4 mins and walk 5 mins)
BODY WEIGHT: 220
FLAT BARBELL BENCH PRESS
Bar x 20
135 x 10
185 x 10
225 x 5
315 x 10
LYING DUMBBELL TRICEP EXTENSION
30 x 12
40 x 10
50 x 10
SEATED DUMBBELL BICEP CURL
40 x 10
60 x 8
SEATED HAMMER STRENGTH FRONT PRESS
200 x 12
BENT OVER BARBELL ROW
135 x 10
185 x 6
225 x 4
275 x 3
PULL UPS
1 x 10
DIPS
1 x 20
SEATED AB CRUNCH
120 x 10
150 x 10
180 x 10
210 x 10
STANDING DUMBBELL SIDE BEND
100 x 6
110 x 6
TREAD MILL
14 mins(walk 5 mins, jog 4 mins and walk 5 mins)