www.strava.com/activities/4131436241

The work out

Bike Fit

Wednesday, 30 September 2020 at 06:06

Deadlift (Barbell)

Set 1: 40 kg × 10

Set 2: 40 kg × 10

Set 3: 40 kg × 10

Front Raise (Plate)

Set 1: 20 kg × 10

Set 2: 20 kg × 10

Set 3: 20 kg × 10

Bench Press (Barbell)

Set 1: 40 kg × 10

Set 2: 40 kg × 10

Incline Bench Press (Barbell)

Set 1: 30 kg × 10

Set 2: 30 kg × 10

Seated Row (Cable)

Set 1: 40 kg × 10

Set 2: 40 kg × 10

Set 3: 40 kg × 10

Lat Pulldown (Cable)

Set 1: 40 kg × 10

Set 2: 45 kg × 10

Set 3: 45 kg × 10

Upright Row (Barbell)

Set 1: 25 kg × 10

Set 2: 25 kg × 10

Set 3: 25 kg × 10

Lateral Raise (Dumbbell)

Set 1: 12 kg × 10

Set 2: 12 kg × 10

Set 3: 12 kg × 10

Clean and Jerk (Barbell)

Set 1: 20 kg × 5

Set 2: 20 kg × 4

Set 3: 20 kg × 2

Bicep Curl (Barbell)

Set 1: 12 kg × 10

Set 2: 12 kg × 10

Set 3: 12 kg × 10

Sit Up

Set 1: 20 reps

Set 2: 20 reps

Set 3: 20 reps

Set 4: 20 reps

Set 5: 20 reps

Set 6: 20 reps