Thunder

Strength Training Weights Upperbody

Morning Walk

Afternoon Run

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Shoulder Press (Dumbbell)
Set 1: 20 kg x 10
Set 2: 20 kg x 10
Set 3: 20 kg x 10

Bicycle Crunch Raised Legs
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Bench Press (Barbell)
Set 1: 45 kg x 10
Set 2: 45 kg x 10
Set 3: 45 kg x 10

Plank
Set 1: 1min 0s
Set 2: 1min 0s
Set 3: 1min 0s

Deadlift (Barbell)
Set 1: 55 kg x 10
Set 2: 55 kg x 10
Set 3: 55 kg x 10

Spiderman
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Lateral Raise (Dumbbell)
Set 1: 10 kg x 8
Set 2: 10 kg x 8
Set 3: 10 kg x 8

Seated Palms Up Wrist Curl
Set 1: 10 kg x 8
Set 2: 10 kg x 8
Set 3: 10 kg x 8

Bicep Curl (Dumbbell)
Set 1: 20 kg x 8
Set 2: 20 kg x 8
Set 3: 20 kg x 8

Skullcrusher (Dumbbell)
Set 1: 20 kg x 10
Set 2: 20 kg x 10
Set 3: 20 kg x 10

Bent Over Row (Dumbbell)
Set 1: 25 kg x 10
Set 2: 25 kg x 10
Set 3: 25 kg x 10

Chest Fly (Dumbbell)
Set 1: 20 kg x 10
Set 2: 20 kg x 10
Set 3: 20 kg x 10


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Justin B

Strength Training Weights Upperbody

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Thunder

Strength Training Weights Upperbody

Strength Training Weights Upperbody

Morning Walk

Afternoon Run

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