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Summary

  • January 12th, 2016
  • 54 minutes
  • 31 sets, 203 reps

1. Barbell bent-over row

  • Set 1:   5 x 
  • Set 2:   0 x 
  • Set 3:   0 x 
  • Set 4:   0 x 

    Total: 

    2. Iso lateral front lat

    • Set 1:   8 x 
    • Set 2:   6 x 
    • Set 3:   4 x 

      Total: 

      3. Decline hammer strength press

      • Set 1:   8 x 
      • Set 2:   8 x 
      • Set 3:   8 x 

        Total: 

        4. Ab crunch machine

        • Set 1:   8 x 
        • Set 2:   8 x 
        • Set 3:   8 x 

          Total: 

          5. Seated dumbell shoulder press

          • Set 1:   8 x 
          • Set 2:   8 x 
          • Set 3:   8 x 

            Total: 

            6. Dumbell bench press

            • Set 1:   8 x 
            • Set 2:   5 x 
            • Set 3:   3 x 

              Total: 

              7. Seated cable row

              • Set 1:   8 x 
              • Set 2:   8 x 
              • Set 3:   8 x 

                Total: 

                8. Tricep press

                • Set 1:   10 x 
                • Set 2:   10 x 
                • Set 3:   10 x 

                  Total: 

                  9. Incline dumbbell curls

                  • Set 1:   6 x 
                  • Set 2:   5 x 
                  • Set 3:   3 x 

                    Total: 

                    10. Dumbbell shrugs

                    • Set 1:   8 x 
                    • Set 2:   8 x 
                    • Set 3:   8 x 

                      Total: