Holiday Rest Week

Lunch Ride

Bonus Session - 7PM

1 - 5am

Logged with Hevy

Rowing Machine
Set 1: 1mi - 2min

Crunch
Set 1: 20 reps 
Set 2: 20 reps 
Set 3: 20 reps 

Lying Leg Raise
Set 1: 12 reps 

Hanging Knee Raise
Set 1: 15 reps [Warm-up]
Set 2: 15 reps 
Set 3: 20 reps 

Plank
Set 1: 30s
Set 2: 30s
Set 3: 32s

Side Bend (Dumbbell)
Set 1: 40 kg x 20 
Set 2: 40 kg x 20 
Set 3: 40 kg x 20 

Kettlebell Shoulder Press
Set 1: 20 kg x 12 
Set 2: 24 kg x 12 
Set 3: 24 kg x 12 

Incline Bench Press (Dumbbell)
Set 1: 40 kg x 10 
Set 2: 65 kg x 12 
Set 3: 65 kg x 14 
Set 4: 70 kg x 9 
Set 5: 25 kg x 12 

Shoulder Press (Machine Plates)
Set 1: 60 kg x 12 
Set 2: 60 kg x 12 
Set 3: 50 kg x 20 

Iso-Lateral Chest Press (Machine)
Set 1: 110 kg x 4 
Set 2: 90 kg x 8 
Set 3: 70 kg x 14 

Chest Fly (Machine)
Set 1: 50 kg x 15 
Set 2: 50 kg x 15 
Set 3: 50 kg x 15 
Set 4: 50 kg x 12 

Cross Body Hammer Curl
Set 1: 25 kg x 20 
Set 2: 25 kg x 20 
Set 3: 25 kg x 20 

Front Raise (Dumbbell)
Set 1: 12.5 kg x 12 
Set 2: 12.5 kg x 12 
Set 3: 10 kg x 12 

Triceps Extension (Cable)
Set 1: 28 kg x 17 
Set 2: 28 kg x 20 
Set 3: 25 kg x 15 

Single Arm Triceps Pushdown (Cable)
Set 1: 25 kg x 15 
Set 2: 20 kg x 15 
Set 3: 20 kg x 20 

Cable Fly Crossovers
"Back rest 2 from bottom, 5 out. Chest height cable"
Set 1: 22 kg x 12 


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Mike K

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Holiday Rest Week

1

Lunch Ride

Bonus Session - 7PM

1 - 5am

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