Mid-week

by wotan

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Summary

  • event_availableJanuary 19th, 2017
  • schedule58 minutes
  • equalizer63 sets, 945 reps
  • fitness_center

1. Squats

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

Total: 

2. 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: 

3. 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: 

4. 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: 

5. Pushups

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

Total: 

6. Planks

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

Total: 

7. Bench dip

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

Total: 

8. Dumbbell press

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

Total: 

9. Leg dip extensions

  • 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: 

10. Dumbbell tricep extension

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

Total: 

11. Dumbell swim rotator cuff

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

Total: 

12. Barbell curl

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

Total: 

13. Close hand curl

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

Total: 

14. Crunches

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

Total: 

15. One leg deadlift dumbell

  • 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: 

16. Bridge

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

Total: