Push
Tuesday, 18 May 2021 at 06:50
Elliptical Machine
Set 1: 10:00
Bench Press (Dumbbell)
Set 1: 14 kg × 15 [Warm-up]
Set 2: 18 kg × 10 [Warm-up]
Set 3: 22 kg × 5 [Warm-up]
Set 4: 28 kg × 8
Chest Press (Machine)
Set 1: 35 kg × 10 [Warm-up]
Set 2: 42,5 kg × 5 [Warm-up]
Set 3: 57,5 kg × 8
Incline Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 6 [Warm-up]
Set 3: 55 kg × 10
Chest Fly
Set 1: 26 kg × 10 [Warm-up]
Set 2: 40 kg × 12
Strict Military Press (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 40 kg × 8
Lateral Raise (Dumbbell)
Set 1: 5 kg × 25
Set 2: 6 kg × 20
Set 3: 7 kg × 15
JM Press
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 10 [Warm-up]
Set 3: 37,5 kg × 8
One-arm Dumbbell Extension
Set 1: 6 kg × 10
Set 2: 10 kg × 10
Bent Over Cable Extensions
Set 1: 2,5 kg × 12
Set 2: 6 kg × 10
Hanging Leg Raise
Set 1: 15 reps
Set 2: 15 reps
Decline Crunch
Set 1: 15 reps
Set 2: 15 reps
Stick Twist
Set 1: 50 reps
Lying Vacuum
Set 1: 0:30
Set 2: 0:30
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 30:00
First deload session in the can. Reduced the volume a bit and didnt go to failure on anything.
Still got a good pump and sweat going!
Tuesday, 18 May 2021 at 06:50
Elliptical Machine
Set 1: 10:00
Bench Press (Dumbbell)
Set 1: 14 kg × 15 [Warm-up]
Set 2: 18 kg × 10 [Warm-up]
Set 3: 22 kg × 5 [Warm-up]
Set 4: 28 kg × 8
Chest Press (Machine)
Set 1: 35 kg × 10 [Warm-up]
Set 2: 42,5 kg × 5 [Warm-up]
Set 3: 57,5 kg × 8
Incline Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 6 [Warm-up]
Set 3: 55 kg × 10
Chest Fly
Set 1: 26 kg × 10 [Warm-up]
Set 2: 40 kg × 12
Strict Military Press (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 40 kg × 8
Lateral Raise (Dumbbell)
Set 1: 5 kg × 25
Set 2: 6 kg × 20
Set 3: 7 kg × 15
JM Press
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 10 [Warm-up]
Set 3: 37,5 kg × 8
One-arm Dumbbell Extension
Set 1: 6 kg × 10
Set 2: 10 kg × 10
Bent Over Cable Extensions
Set 1: 2,5 kg × 12
Set 2: 6 kg × 10
Hanging Leg Raise
Set 1: 15 reps
Set 2: 15 reps
Decline Crunch
Set 1: 15 reps
Set 2: 15 reps
Stick Twist
Set 1: 50 reps
Lying Vacuum
Set 1: 0:30
Set 2: 0:30
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 30:00
First deload session in the can. Reduced the volume a bit and didnt go to failure on anything.
Still got a good pump and sweat going!