Mid-week

by wotan

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Summary

  • event_availableJanuary 26th, 2017
  • schedule47 minutes
  • equalizer48 sets, 720 reps
  • fitness_center

1. Dumbbell kickback

  • Set 1: 15 x 
  • Set 2: 15 x 
  • Set 3: 15 x 
  • Set 4: 15 x 
  • Set 5: 15 x 
  • Set 6: 15 x 

Total: 

2. Concentration curls

  • Set 1: 15 x 
  • Set 2: 15 x 
  • Set 3: 15 x 
  • Set 4: 15 x 
  • Set 5: 15 x 
  • Set 6: 15 x 

Total: 

3. Hammer curls

  • Set 1: 15 x 
  • Set 2: 15 x 
  • Set 3: 15 x 
  • Set 4: 15 x 
  • Set 5: 15 x 
  • Set 6: 15 x 

Total: 

4. Pushups

  • Set 1: 15 x 
  • Set 2: 15 x 
  • Set 3: 15 x 

Total: 

5. Planks

  • Set 1: 15 x 
  • Set 2: 15 x 
  • Set 3: 15 x 

Total: 

6. Bench dip

  • Set 1: 15 x 
  • Set 2: 15 x 
  • Set 3: 15 x 

Total: 

7. Dumbbell press

  • Set 1: 15 x 
  • Set 2: 15 x 
  • Set 3: 15 x 

Total: 

8. Dumbbell tricep extension

  • Set 1: 15 x 
  • Set 2: 15 x 
  • Set 3: 15 x 

Total: 

9. Dumbell swim rotator cuff

  • Set 1: 15 x 
  • Set 2: 15 x 
  • Set 3: 15 x 

Total: 

10. Barbell curl

  • Set 1: 15 x 
  • Set 2: 15 x 
  • Set 3: 15 x 

Total: 

11. Close hand curl

  • Set 1: 15 x 
  • Set 2: 15 x 
  • Set 3: 15 x 

Total: 

12. Crunches

  • Set 1: 15 x 
  • Set 2: 15 x 
  • Set 3: 15 x 

Total: 

13. Bridge

  • Set 1: 15 x 
  • Set 2: 15 x 
  • Set 3: 15 x 

Total: