Holiday Rest Week

Lunch Ride

Bonus Session - 7PM

1 - 5am

Logged with Hevy

Rowing Machine
Set 1: 1mi - 2min

Lying Leg Raise
Set 1: 12 reps 

Hanging Knee Raise
Set 1: 15 reps [Warm-up]
Set 2: 15 reps 
Set 3: 15 reps 

Kettlebell Shoulder Press
Set 1: 16 kg x 12 
Set 2: 24 kg x 12 
Set 3: 24 kg x 12 

Cross Body Hammer Curl
Set 1: 25 kg x 12 
Set 2: 30 kg x 15 
Set 3: 25 kg x 15 

Incline Bench Press (Dumbbell)
Set 1: 40 kg x 10 
Set 2: 70 kg x 3 
Set 3: 90 kg x 3 
Set 4: 80 kg x 5 
Set 5: 60 kg x 13 

Shoulder Press (Machine Plates)
Set 1: 70 kg x 12 
Set 2: 70 kg x 8 
Set 3: 60 kg x 10 

Iso-Lateral Chest Press (Machine)
Set 1: 50 kg x 8 
Set 2: 90 kg x 3 
Set 3: 130 kg x 4 
Set 4: 110 kg x 8 
Set 5: 80 kg x 12 

Front Raise (Dumbbell)
Set 1: 20 kg x 15 
Set 2: 20 kg x 15 
Set 3: 20 kg x 16 

Chest Fly (Machine)
Set 1: 50 kg x 12 
Set 2: 84 kg x 13 
Set 3: 75 kg x 12 
Set 4: 50 kg x 12 

Triceps Extension (Cable)
Set 1: 28 kg x 15 
Set 2: 28 kg x 13 
Set 3: 25 kg x 12 

Single Arm Triceps Pushdown (Cable)
Set 1: 20 kg x 12 
Set 2: 20 kg x 14 
Set 3: 20 kg x 12 


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Mike K

1 - 5am

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Holiday Rest Week

1

Lunch Ride

Bonus Session - 7PM

1 - 5am

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