Performed strength exercises in this workout.
*Trap 3 Raise
· Flexibility
|
15 x 5.0 kg |
Warm up | | |
*Box Shoulder Strech
· Flexibility
|
|
Warm up | | |
*Band Pull Apart
· Flexibility
|
20 seconds |
Warm up | | |
*Scapular Push Up
· Flexibility
|
3 seconds with 60.0 kg |
Warm up (60pct Body Weight) | | |
*Chin UP (Chest to Bar)
· Biceps
|
6 seconds with 99.0 kg |
Superset A1 | | |
*EZ Bar Bicep Curls
· Biceps
|
12 seconds with 25.0 kg |
Superset A1 | | |
*Chin UP (Chest to Bar)
· Biceps
|
6 seconds with 99.0 kg |
Superset A2 | | |
*EZ Bar Bicep Curls
· Biceps
|
12 seconds with 25.0 kg |
Superset A2 | | |
*Chin UP (Chest to Bar)
· Biceps
|
5 seconds with 99.0 kg |
Superset A3 | | |
*EZ Bar Bicep Curls
· Biceps
|
2 seconds with 25.0 kg |
Superset A3 1/3 | | |
*EZ Bar Bicep Curls
· Biceps
|
3 seconds with 22.5 kg |
Superset A3 2/3 | | |
*EZ Bar Bicep Curls
· Biceps
|
7 seconds with 20.0 kg |
Superset A3 3/3 | | |
*Chin UP (Chest to Bar)
· Biceps
|
6 seconds with 99.0 kg |
Superset A4 | | |
*EZ Bar Bicep Curls
· Biceps
|
12 seconds with 20.0 kg |
Superset A4 | | |
*Chin UP (Chest to Bar)
· Biceps
|
6 seconds with 99.0 kg |
Superset A5 | | |
*EZ Bar Bicep Curls
· Biceps
|
12 seconds with 20.0 kg |
Superset A5 | | |
*Bicep Cable Curl
· Biceps
|
10 seconds with 25.0 kg |
Superset B1 | | |
*Hammer Curls (DB)
· Biceps
|
10 seconds with 24.0 kg |
Superset B1 | | |
*Bicep Cable Curl
· Biceps
|
10 seconds with 25.0 kg |
Superset B2 | | |
*Hammer Curls (DB)
· Biceps
|
10 seconds with 24.0 kg |
Superset B2 | | |
*Bicep Cable Curl
· Biceps
|
10 seconds with 25.0 kg |
Superset B3 | | |
*Hammer Curls (DB)
· Biceps
|
7 seconds with 24.0 kg |
Superset B3 1/2 | | |
*Hammer Curls (DB)
· Biceps
|
3 seconds with 20.0 kg |
Superset B3 2/2 | | |
*Bicep Cable Curl
· Biceps
|
10 seconds with 25.0 kg |
Superset B4 | | |
*Hammer Curls (DB)
· Biceps
|
3 seconds with 24.0 kg |
Superset B4 1/2 | | |
*Hammer Curls (DB)
· Biceps
|
7 seconds with 20.0 kg |
Superset B4 2/2 | | |
* Hang Clean
· Legs
|
6 seconds with 55.0 kg |
| | |
* Hang Clean
· Legs
|
6 seconds with 57.5 kg |
| | |
* Hang Clean
· Legs
|
6 seconds with 60.0 kg |
| | |
* Hang Clean
· Legs
|
4 seconds with 62.5 kg |
failure reached | | |
* Hang Clean
· Legs
|
3 seconds with 62.5 kg |
1/2 | | |
* Hang Clean
· Legs
|
3 seconds with 50.0 kg |
2/2 | | |
*Reverse Lunge
· Legs
|
8 seconds with 56.0 kg |
| | |
*Reverse Lunge
· Legs
|
8 seconds with 60.0 kg |
| | |
*Reverse Lunge
· Legs
|
8 seconds with 64.0 kg |
watch depth | | |
*Reverse Lunge
· Legs
|
8 seconds with 64.0 kg |
| | |
*Reverse Lunge
· Legs
|
8 seconds with 64.0 kg |
| | |