D103 Night Walk

D103 Night Run

D102 Weight Training

D101 Evening Walk

D101 Weight Training

Lat Pulldown (Cable)
Set 1: 40 kg × 15
Set 2: 45 kg × 12
Set 3: 50 kg × 10
Set 4: 55 kg × 6

Bent Over Row - Underhand (Barbell)
Set 1: 40 kg × 15
Set 2: 50 kg × 10
Set 3: 50 kg × 8

Bent Over One Arm Row (Dumbbell)
Set 1: 12.5 kg × 15
Set 2: 15 kg × 12
Set 3: 17.5 kg × 10

Seated Row (Cable)
Set 1: 40 kg × 12 [Drop Set]
Set 2: 30 kg × 10 [Drop Set]
Set 3: 20 kg × 8 [Drop Set]
Set 4: 45 kg × 8 [Drop Set]
Set 5: 35 kg × 10 [Drop Set]
Set 6: 25 kg × 12 [Drop Set]
Set 7: 45 kg × 6 [Drop Set]
Set 8: 35 kg × 8 [Drop Set]
Set 9: 25 kg × 10 [Drop Set]

Bicep Curl (Dumbbell)
Set 1: 7.5 kg × 15
Set 2: 7.5 kg × 12
Set 3: 10 kg × 8

Bicep Curl (Barbell)
Set 1: 15 kg × 15
Set 2: 20 kg × 12
Set 3: 20 kg × 10

Hammer Curl (Cable)
Set 1: 22.7 kg × 15
Set 2: 27.2 kg × 10
Set 3: 27.2 kg × 8

Shrug (Machine)
Set 1: 30 kg × 20
Set 2: 50 kg × 20
Set 3: 50 kg × 15
Set 4: 60 kg × 15
 

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Rishikesh Sreehari

D29 Weight Training - Back, Biceps & Traps

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D103 Night Walk

D103 Night Run

D102 Weight Training

D101 Evening Walk

D101 Weight Training

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