Morning Ride

Lower body strength

SELANGOR KOM 2025

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Hammer Curl (Dumbbell)
Set 1: 3 kg x 10 [Warm-up]
Set 2: 5 kg x 4 
Set 3: 5 kg x 12 
Set 4: 5 kg x 8 

Overhead Press (Dumbbell)
Set 1: 5 kg x 7 
Set 2: 5 kg x 10 
Set 3: 5 kg x 8 

Bicep Curl (Dumbbell)
Set 1: 5 kg x 7 
Set 2: 5 kg x 10 
Set 3: 5 kg x 8 

Leg Extension (Machine)
Set 1: 14 kg x 4 
Set 2: 32 kg x 8 
Set 3: 27 kg x 12 

Triceps Pushdown
Set 1: 5 kg x 10 [Warm-up]
Set 2: 7.5 kg x 4 
Set 3: 10 kg x 8 
Set 4: 7.5 kg x 12 

Squat (Dumbbell)
Set 1: 7.5 kg x 8 
Set 2: 7.5 kg x 12 
Set 3: 7.5 kg x 8 

Deadlift (Dumbbell)
Set 1: 7.5 kg x 4 
Set 2: 7.5 kg x 4 
Set 3: 7.5 kg x 4 

Seated Leg Curl (Machine)
Set 1: 27 kg x 4 
Set 2: 41 kg x 8 
Set 3: 36 kg x 12 

Standing Calf Raise (Dumbbell)
Set 1: 10 kg x 25 
Set 2: 7.5 kg x 25 

Squat (Barbell)
Set 1: 15 kg x 4 
Set 2: 10 kg x 4

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adham danil

Lower body strength

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Morning Ride

Lower body strength

Lower body strength

Morning Ride

SELANGOR KOM 2025

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