Performed strength exercises in this workout.
|
*Squats (Barbell behind Neck)
· Legs
|
 5 x 100.0 kg |
Superrset A1 | | |
|
*Dumbbell Jump Squat
· Legs
|
6 x 32.0 kg |
Supertset A1 | | |
|
*Squats (Barbell behind Neck)
· Legs
|
5 x 105.0 kg |
Superrset A2 | | |
|
*Dumbbell Jump Squat
· Legs
|
6 x 32.0 kg |
Supertset A2 | | |
|
*Squats (Barbell behind Neck)
· Legs
|
5 x 110.0 kg |
Superrset A3 | | |
|
*Dumbbell Jump Squat
· Legs
|
6 x 32.0 kg |
Supertset A3 | | |
|
*Squats (Barbell behind Neck)
· Legs
|
5 x 115.0 kg |
Superrset A4 | | |
|
*Dumbbell Jump Squat
· Legs
|
6 x 32.0 kg |
Supertset A4 | | |
|
*Bench Press (in dock)
· Chest
|
4 x 100.0 kg |
Superset B1 (to fail) | | |
|
*Dumbell Press
· Chest
|
9 x 48.0 kg |
Superset B1 (to fail) | | |
|
*Bench Press (in dock)
· Chest
|
5 x 100.0 kg |
Superset B2 (to fail) | | |
|
*Dumbell Press
· Chest
|
7 x 48.0 kg |
Superset B2 (to fail) | | |
|
*Bench Press (in dock)
· Chest
|
4 x 100.0 kg |
Superset B3 (to fail) | | |
|
*Dumbell Press
· Chest
|
7 x 48.0 kg |
Superset B3 (to fail) | | |
|
*Bench Press (in dock)
· Chest
|
5 x 100.0 kg |
Superset B4 (to fail) | | |
|
*Dumbell Press
· Chest
|
6 x 48.0 kg |
Superset B4 (to fail) | | |
|
*Bent Over Dumbbell Row (Single arm)
· Back
|
12 x 46.0 kg |
Superset C1 (6 each arm) | | |
|
*Bench Dip
· Shoulders
|
8 x 66.0 kg |
Superset C1 (60pct of body weight) | | |
|
*Bent Over Dumbbell Row (Single arm)
· Back
|
12 x 48.0 kg |
Superset C2 (6 each arm) | | |
|
*Bench Dip
· Shoulders
|
8 x 66.0 kg |
Superset C2 (60pct of body weight) | | |
|
*Bent Over Dumbbell Row (Single arm)
· Back
|
12 x 48.0 kg |
Superset C3 (6 each arm) | | |
|
*Bench Dip
· Shoulders
|
8 x 66.0 kg |
Superset C3 (60pct of body weight) | | |
|
*Bent Over Dumbbell Row (Single arm)
· Back
|
12 x 48.0 kg |
Superset C4 (6 each arm) | | |
|
*Bench Dip
· Shoulders
|
8 x 66.0 kg |
Superset C4 (60pct of body weight) | | |
|
*Medical Ball SIt Up
· Abs
|
20 x 20.0 kg |
Superset D1 | | |
|
*Over Head Single Arm DB Carry
· Abs
|
30 x 24.0 kg |
Superset D1 (meters not reps) | | |
|
*Medical Ball SIt Up
· Abs
|
20 x 20.0 kg |
Superset D2 | | |
|
*Over Head Single Arm DB Carry
· Abs
|
30 x 28.0 kg |
Superset D2 (meters not reps) | | |
|
*Medical Ball SIt Up
· Abs
|
20 x 20.0 kg |
Superset D3 | | |
|
*Over Head Single Arm DB Carry
· Abs
|
30 x 28.0 kg |
Superset D3 (meters not reps) | | |
|
*Medical Ball SIt Up
· Abs
|
20 x 20.0 kg |
Superset D4 | | |
|
*Over Head Single Arm DB Carry
· Abs
|
30 x 28.0 kg |
Superset D4 (meters not reps) | | |
