30MIN FASTED CARDIO
Afternoon Workout
Friday, 26 January 2024 at 14:10
CHEST
Bench Press (Barbell)
Set 1: 60 kg × 10 [Warm-up]
Set 2: 80 kg × 6 [Warm-up]
Set 3: 90 kg × 3 [Warm-up]
Set 4: 85 kg × 6
Set 5: 80 kg × 8
Set 6: 80 kg × 15 [Drop Set]
Set 7: 60 kg × 15
Incline Bench Press (Smith Machine)
Set 1: 30 kg × 10
Set 2: 50 kg × 8
Set 3: 50 kg × 12 [Drop Set]
Set 4: 30 kg × 12
Cable Crossover
Set 1: 10 kg × 10
Set 2: 10 kg × 10
Set 3: 10 kg × 10
Pec Deck (Machine)
Set 1: 15 kg × 10
Set 2: 15 kg × 12
Chest Press (Machine)
Set 1: 20 kg × 10
Set 2: 20 kg × 15
FRONT
Shoulder Press (Plate Loaded)
Set 1: 20 kg × 10
Set 2: 40 kg × 6
Set 3: 40 kg × 12 [Drop Set]
Set 4: 20 kg × 18
SIDE
Lateral Raise (Dumbbell)
Set 1: 16 kg × 8
Set 2: 14 kg × 20 [Drop Set]
Set 3: 14 kg × 30 [Drop Set]
Set 4: 12 kg × 20 [Drop Set]
Set 5: 10 kg × 50 [Drop Set]
CORE
Decline Crunch
Set 1: 12 reps
Set 2: +10 kg × 10
Set 3: +20 kg × 10
Set 4: 12 reps
TRI
Triceps Extension supersets
Set 1: 15 kg × 10 [Warm-up]
Set 2: 7,5 kg × 10 [Warm-up]
Set 3: 20 kg × 10
Set 4: 10 kg × 10
Set 5: 20 kg × 10
Set 6: 7,5 kg × 10
Set 7: 15 kg × 10
Set 8: 7,5 kg × 10
Set 9: 15 kg × 20 [Drop Set]
Set 10: 5 kg × 20 [Drop Set]
Cycling (Indoor)
Set 1: 15 km | 0:30