260916

“Cindy”

20 Rounds of:
5 Pullups
10 Pushups
15 Squats

in the sun

250916

DB Preacher curls
4×10 @ 7.5kg

Rope Pushdown
4×10

Barbell Bicep curls
10kg (without bar)

DB overhead extension
15

Hammer Curls

Tricep Kickback
@5kg

230916

Seated Dumbbell Shoulder Press 10 10 8 8
15-17.5-15-17.5

Lateral Raise (supernate)
4×8
7.5kg

Lateral Raise (pronate)
4×12
5kg

Reverse Flies (pronate)
4×12
7.5kg

Shrugs 4×12
20-22.5-25-27.5

Seated Reverse Flys (incline bench) 4×15
@5kg

Shrugs 4×15 @ 17.5kg
1234

230916

DB Bench Press
12-10-8-8
17.5-20-25-27.5

Wide Grip Pull Ups
8-8-10-10

Incline DB Bench Press
12-10-8-8
17.5-20-22.5-22.5

Single Arm DB row
4×8
17.5-17.5-17.5-175

Dips
12-12-10-10

Close Grip Pulldowns
4×12 @ 9 plates

DB Flies
4×12 @ 12.5kg

Reverse Bent Over Flies
4×12 @ 12.5kg

210916

Back Squats (9 sets)
12-10-8-5-20-8-10-12-15
55-70-80-85-45-75-70-65-55kg

DB Walking Lunges
5×20 @ 20kg

Leg Press
4×10
@80kg

Leg Curl
3×10 @ X

Leg Extension
3×12
45-55-65-75

Calf Raise
3×12 @100kg

200916

12-10-8-8

Lat Pulldown
80-90-100-110

T Bar Row 4×12
@ 50kg (including bar)

Cable Pulldown 4×12
@ 3 plates

Back Row 4×12
@20kg

DB reverse flies 4×12
@7.5 kg

Close Grip Pull-ups AMRAP
6-5-5-5

Bicep Curls 4×8
50-40-30-30

Barbell shrugs (smith machine) 4×12
40kg

PM
Run 5km

190916

12-10-8-8

Incline Bench Press
30-35-40-40

Flat Bench Press
40-45-50-50

Incline DB Press
12.5-15-17.5-20kg

Cable Flys
@2 plates

Close Grip DB Press
15-17.5-20-20kg

Skullcrushers
5kg

180916

Barbell Shoulder Press 12-10-8-6-6
25-30-35(6)-35(5)-35(5) kg

Lateral Raise (heavy) 10 10 10 10
10-10-10-10
10-12.5-12.5-12.5 kg

Seated Dumbbell Shoulder Press 10 10 8 8
12.5-15-17.5-20kg
15-17.5-20-22.5(spotted)

Lateral Raise (light) 15 15 15 15 @7.5kg
1234

Shrugs 4×12
20-22.5-25-27.5

Seated Reverse Flys (incline bench) 4×15
@5kg

Shrugs 4×15 @ 17.5kg
1234

170916

12-10-8-8

1. Lat pull down
40-47-54-61 kg
7-9-11-13 plates

2. DB bent over row (single arm)
15-17.5-22.5-25 kg
15-17.5-22.5-27.5kg

3. Standard grip pull up (amrap)
10-8-7-7 (wide)
10-9-7-8

4. GHD 4×12 @ 10kg plate

5. 21s @ 20kg 4×12

6. Triceps pull down 4×12
6 plates

150916

7km Run

51:28