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Pushing the last 15 reps of the set

Lockdown 3 Home Workout

Saturday, 13 February 2021 at 16:21

Arnold Press (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 15

Set 3: 10 kg × 15

Bench Press (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 15

Set 3: 10 kg × 15

Chest Fly (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 15

Set 3: 10 kg × 15

Skullcrusher (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 15

Set 3: 10 kg × 15

Seated Palms Up Wrist Curl (Dumbbell)

Set 1: 10 kg × 10

Set 2: 10 kg × 10

Set 3: 10 kg × 10

Bicep Curl (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 15

Set 3: 10 kg × 15

Deadlift (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 15

Set 3: 10 kg × 15

Front Raise (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 15

Set 3: 10 kg × 15

Lateral Raise (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 15

Set 3: 10 kg × 15

Hammer Curl (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 15

Set 3: 10 kg × 15

Overhead Press (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 15

Set 3: 10 kg × 15

Shrug (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 15

Set 3: 10 kg × 15

Side Bend (Dumbbell)

Set 1: 10 kg × 15

Set 2: 10 kg × 15

Set 3: 10 kg × 15

Set 4: 10 kg × 15

Set 5: 10 kg × 15

Set 6: 10 kg × 15

Bent Over One Arm Row (Dumbbell)

Set 1: 20 kg × 15

Set 2: 20 kg × 15

Set 3: 20 kg × 15

Set 4: 20 kg × 15

Set 5: 20 kg × 15

Set 6: 20 kg × 15

Upright Row (Dumbbell)

Set 1: 20 kg × 15

Set 2: 20 kg × 15

Set 3: 20 kg × 15

Pullover (Dumbbell)

Set 1: 20 kg × 15

Set 2: 20 kg × 15

Set 3: 20 kg × 15

Triceps Extension (Dumbbell)

Set 1: 20 kg × 15

Set 2: 20 kg × 15

Set 3: 20 kg × 15

Chin Up

Set 1: 3 reps

Set 2: 3 reps

Set 3: 3 reps [Failure]

Set 4: 3 reps

Set 5: 3 reps

Bench Dip

Set 1: 15 reps

Set 2: 15 reps

Set 3: 15 reps