Holiday Rest Week

Lunch Ride

Bonus Session - 7PM

1 - 5am

Logged with Hevy

Treadmill
Set 1: 0.2mi - 4min

Kettlebell Shoulder Press
Set 1: 20 kg x 12 
Set 2: 20 kg x 12 
Set 3: 16 kg x 12 

Crunch
Set 1: 30 reps 
Set 2: 30 reps 
Set 3: 30 reps 

Plank
Set 1: 31s
Set 2: 30s
Set 3: 31s

Incline Bench Press (Dumbbell)
Set 1: 20 kg x 10 [Warm-up]
Set 2: 28 kg x 40 
Set 3: 28 kg x 40 
Set 4: 28 kg x 20 
Set 5: 28 kg x 20 [Drop]
Set 6: 20 kg x 12 [Drop]

Chest Fly (Machine)
Set 1: 50 kg x 15 
Set 2: 70 kg x 12 [Drop]
Set 3: 40 kg x 12 [Drop]
Set 4: 50 kg x 15 [Drop]
Set 5: 30 kg x 12 [Drop]

Single Arm Triceps Pushdown (Cable)
Set 1: 10 kg x 12 
Set 2: 20 kg x 15 
Set 3: 20 kg x 15 

Cross Body Hammer Curl
Set 1: 20 kg x 12 
Set 2: 28 kg x 12 
Set 3: 28 kg x 12 

Lateral Raise (Cable)
Set 1: 10 kg x 12 
Set 2: 10 kg x 12 
Set 3: 10 kg x 12 

Bicep Curl (Cable)
Set 1: 30 kg x 12 
Set 2: 30 kg x 10 


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Mike K

Holiday Rest Week

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Holiday Rest Week

1

Lunch Ride

Bonus Session - 7PM

1 - 5am

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