Workout update
Amount of weight lifted:
Flat Bench Press:
• 5 reps of 80 kg (felt great)
• 8 reps of 50 kg
• 10 reps of 50-60 kg
Overhead Shoulder Press:
• 5 reps of 40 kg
• 8 reps of 30 kg
Dumbbell Fly:
• 5 reps of 20 kg
• 12 reps of 12.5 kg
Lateral Raises:
• 3 sets, 12 reps with 20 kg
Weight-Assisted Dips:
• 1 set, assisted weight 100 kg, 10 reps
• 1 set, assisted weight 80 kg, 10 reps
• 1 set, assisted weight 60 kg, 10 reps
Cable Straight Bar Tricep Pushdown:
• 5 reps of 61 kg
• 12 reps of 41 kg
Cardio:
Stationary Bike:
• Warm-Up (5 Minutes):
• Resistance: 2-3
• RPM: 70-80
• Sprint Intervals (20 Seconds High / 40 Seconds Low) – 10 Minutes:
• High Intensity (20 seconds): Resistance 6-7, RPM 90-100+
• Low Intensity (40 seconds): Resistance 3-4, RPM 60-70
• Endurance Ride (5 Minutes):
• Resistance: 5-6
• RPM: 80-90
Incline Treadmill Walk (10 Minutes):
1. Minutes 0-2:
• Incline: 3%
• Speed: (4-5.5 km/h)
2. Minutes 2-4:
• Incline: 6%
• Speed: (4.8-5.5 km/h)
3. Minutes 4-6:
• Incline: 9%
• Speed: (4.8-5.5 km/h)
4. Minutes 6-8:
• Incline: 12%
• Speed: (4.8-5.5 km/h)
5. Minutes 8-10:
• Incline: 3%
• Speed: (4-4.8 km/h)
A few photos
Bench press, cable straight bar tricep push down, stationary bike, workout app (the dips were weight assisted) and treadmill
Amount of weight lifted:
Flat Bench Press:
• 5 reps of 80 kg (felt great)
• 8 reps of 50 kg
• 10 reps of 50-60 kg
Overhead Shoulder Press:
• 5 reps of 40 kg
• 8 reps of 30 kg
Dumbbell Fly:
• 5 reps of 20 kg
• 12 reps of 12.5 kg
Lateral Raises:
• 3 sets, 12 reps with 20 kg
Weight-Assisted Dips:
• 1 set, assisted weight 100 kg, 10 reps
• 1 set, assisted weight 80 kg, 10 reps
• 1 set, assisted weight 60 kg, 10 reps
Cable Straight Bar Tricep Pushdown:
• 5 reps of 61 kg
• 12 reps of 41 kg
Cardio:
Stationary Bike:
• Warm-Up (5 Minutes):
• Resistance: 2-3
• RPM: 70-80
• Sprint Intervals (20 Seconds High / 40 Seconds Low) – 10 Minutes:
• High Intensity (20 seconds): Resistance 6-7, RPM 90-100+
• Low Intensity (40 seconds): Resistance 3-4, RPM 60-70
• Endurance Ride (5 Minutes):
• Resistance: 5-6
• RPM: 80-90
Incline Treadmill Walk (10 Minutes):
1. Minutes 0-2:
• Incline: 3%
• Speed: (4-5.5 km/h)
2. Minutes 2-4:
• Incline: 6%
• Speed: (4.8-5.5 km/h)
3. Minutes 4-6:
• Incline: 9%
• Speed: (4.8-5.5 km/h)
4. Minutes 6-8:
• Incline: 12%
• Speed: (4.8-5.5 km/h)
5. Minutes 8-10:
• Incline: 3%
• Speed: (4-4.8 km/h)
A few photos
Bench press, cable straight bar tricep push down, stationary bike, workout app (the dips were weight assisted) and treadmill