Push
Tuesday, 8 June 2021 at 06:50
Elliptical Machine
Set 1: 10:00
Bench Press (Dumbbell)
Set 1: 15 kg × 15 [Warm-up]
Set 2: 20 kg × 10 [Warm-up]
Set 3: 25 kg × 5 [Warm-up]
Set 4: 30 kg × 10
Set 5: 22,5 kg × 18
Incline Press Gymleco
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 50 kg × 10
Set 4: 40 kg × 18
Pullover (Dumbbell)
Set 1: 15 kg × 15 [Warm-up]
Set 2: 22,5 kg × 8 [Warm-up]
Set 3: 27,5 kg × 12
Set 4: 22,5 kg × 16
Strict Military Press (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 40 kg × 12
Set 4: 30 kg × 17
Lateral Raise (Dumbbell)
Set 1: 4 kg × 25
Set 2: 5 kg × 20
Set 3: 6 kg × 15
Set 4: 7 kg × 12
Set 5: 8 kg × 10
Hammer Strength Dips (Triceps)
Set 1: 50 kg × 12 [Warm-up]
Set 2: 70 kg × 8 [Warm-up]
Set 3: 90 kg × 12
Set 4: 75 kg × 17
One-arm Dumbbell Extension
Set 1: 10 kg × 12
Set 2: 10 kg × 12
Set 3: 10 kg × 12
Unilateral Underhand Pushdown
Set 1: 10 kg × 12
Set 2: 10 kg × 12
Set 3: 10 kg × 12
Hanging Leg Raise
Set 1: 15 reps
Set 2: 15 reps
Cable Crunch
Set 1: 30 kg × 15
Set 2: 30 kg × 15
Stick Twist
Set 1: 50 reps
Lying Vacuum
Set 1: 0:30
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 10:00
Solid workout but I am struggeling to increase the press movments for chest. But other exercises increased and with more food the presses will follow suit eventually!
Tuesday, 8 June 2021 at 06:50
Elliptical Machine
Set 1: 10:00
Bench Press (Dumbbell)
Set 1: 15 kg × 15 [Warm-up]
Set 2: 20 kg × 10 [Warm-up]
Set 3: 25 kg × 5 [Warm-up]
Set 4: 30 kg × 10
Set 5: 22,5 kg × 18
Incline Press Gymleco
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 50 kg × 10
Set 4: 40 kg × 18
Pullover (Dumbbell)
Set 1: 15 kg × 15 [Warm-up]
Set 2: 22,5 kg × 8 [Warm-up]
Set 3: 27,5 kg × 12
Set 4: 22,5 kg × 16
Strict Military Press (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 40 kg × 12
Set 4: 30 kg × 17
Lateral Raise (Dumbbell)
Set 1: 4 kg × 25
Set 2: 5 kg × 20
Set 3: 6 kg × 15
Set 4: 7 kg × 12
Set 5: 8 kg × 10
Hammer Strength Dips (Triceps)
Set 1: 50 kg × 12 [Warm-up]
Set 2: 70 kg × 8 [Warm-up]
Set 3: 90 kg × 12
Set 4: 75 kg × 17
One-arm Dumbbell Extension
Set 1: 10 kg × 12
Set 2: 10 kg × 12
Set 3: 10 kg × 12
Unilateral Underhand Pushdown
Set 1: 10 kg × 12
Set 2: 10 kg × 12
Set 3: 10 kg × 12
Hanging Leg Raise
Set 1: 15 reps
Set 2: 15 reps
Cable Crunch
Set 1: 30 kg × 15
Set 2: 30 kg × 15
Stick Twist
Set 1: 50 reps
Lying Vacuum
Set 1: 0:30
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 10:00
Solid workout but I am struggeling to increase the press movments for chest. But other exercises increased and with more food the presses will follow suit eventually!