M4L Day 3/4 (biceps/shoulders/abs)

by madiam

Settings

lbskgs

Summary

October 3rd, 2018
0 minutes
39 sets, 528 reps
NaN lbs

1. Alternating Bicep Curl with Dumbbell

Set 1: 10 x 20 lbs
Set 2: 10 x 20 lbs
Set 3: 10 x 20 lbs

Total: 600 lbs

2. Side Lateral Raise

Set 1: 10 x 10 lbs
Set 2: 10 x 10 lbs
Set 3: 10 x 10 lbs

Total: 300 lbs

3. Barbell Military Press

Set 1: 10 x 30 lbs
Set 2: 10 x 30 lbs
Set 3: 10 x 30 lbs
Set 4: 6 x 50 lbs
Set 5: 6 x 50 lbs
Set 6: 6 x 50 lbs

Total: 1800 lbs

4. Bent Over DB Rear Delt Raise

Set 1: 10 x 10 lbs
Set 2: 10 x 10 lbs
Set 3: 10 x 10 lbs

Total: 300 lbs

5. Plank (1 min)

Set 1: 1 x null lbs
Set 2: 1 x null lbs
Set 3: 1 x null lbs

Total: NaN lbs

6. HIIT - stairclimber (1 min on, 1 min off)

Set 1: 10 x 33.07 lbs
Set 2: 11 x 11.02 lbs

Total: 451.95 lbs

7. Air Squats

Set 1: 12 x null lbs
Set 2: 12 x null lbs
Set 3: 12 x null lbs

Total: NaN lbs

8. Air split squats (15 per side)

Set 1: 15 x null lbs
Set 2: 15 x null lbs
Set 3: 15 x null lbs

Total: NaN lbs

9. Bicep Cable Rope Curls

Set 1: 10 x 20 lbs
Set 2: 10 x 25 lbs
Set 3: 10 x 25 lbs
Set 4: 10 x 30 lbs
Set 5: 10 x 30 lbs
Set 6: 10 x 35 lbs

Total: 1650 lbs

10. V-ups

Set 1: 15 x null lbs
Set 2: 15 x null lbs
Set 3: 15 x null lbs

Total: NaN lbs

11. Flutter Kicks

Set 1: 50 x null lbs
Set 2: 50 x null lbs
Set 3: 50 x null lbs

Total: NaN lbs

12. Walk (to gym)

Set 1: 30 x NaN lbs

Total: NaN lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined