@Protea Hotel, Midrand
DB Chest Press
5×12 @ 20kg
DB Back Row
5×12 @ 12.5 kg
DB Chest Fly
5×12 @ 12.5kg
Lawnmowers
5×12 @ 20kg
@Protea Hotel, Midrand
DB Chest Press
5×12 @ 20kg
DB Back Row
5×12 @ 12.5 kg
DB Chest Fly
5×12 @ 12.5kg
Lawnmowers
5×12 @ 20kg
@ Westin Chennai
DB Bench Press
5×12 @ 20kg
*Superset 7 Pullups
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@ Westin Chennai
Single Leg Squats
50
DB Front Squats
5×12 (C)
@ 15kg
* Superset 7 Pullups
Bar Lunges
3×15 (C)
* Superset 15 Pushups
@Westin Chennai
Shoulders & Arms (p90x)
3/5 @ 12.5kg
Then,
21-15-9
DB Snatch @ 15kg
Burpees
12:21
Bench Press (Smith)
5×12 (P)
40-45-50-50-50kg
*Superset 7 Pullups
Inclined Bench Press (Smith)
5×12 (C)
30kg
*Superset 5 Pullups
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Bench Press
5×5 (P)
50-55-50-60-63 kg
Bench Press
5×10 (C)
@50kg
*Superset 5 Pullups
Back Row
5×12 (P)
*Superset 15 Pushups
Inclined Bench Press
3×10
@40kg
*Superset 5 Pullups
Back Squats
5×5 (P)
70-75-80-85-90
5×12 (C)
@ 50kg
*Superset 5 Pullups
5 Rounds AMRAP Pullups (Kipping)
16-12-10-9-7
2 Rounds
21 Curls
20 Crunches
20 GHD