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Morning workout ☀️

Biseps and shoulder

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Preacher Curl (Dumbbell)
Set 1: 30 kg x 8 
Set 2: 30 kg x 8 
Set 3: 35 kg x 8 

Hammer Curl (Cable)
Set 1: 15 kg x 8 
Set 2: 22.5 kg x 8 
Set 3: 30 kg x 8 

Single Arm Curl (Cable)
Set 1: 5 kg x 8 
Set 2: 10 kg x 8 
Set 3: 15 kg x 8 

EZ Bar Biceps Curl
Set 1: 10 kg x 8 
Set 2: 10 kg x 8 
Set 3: 15 kg x 8 

Bicep Curl (Cable)
Set 1: 22.5 kg x 8 
Set 2: 27.5 kg x 8 
Set 3: 32.5 kg x 8 

Face Pull
Set 1: 37.5 kg x 8 
Set 2: 45 kg x 8 
Set 3: 52.5 kg x 8 

Single Arm Lateral Raise (Cable)
Set 1: 5 kg x 8 
Set 2: 7.5 kg x 8 
Set 3: 7.5 kg x 8 

Shoulder Press (Dumbbell)
Set 1: 18 kg x 8 
Set 2: 20 kg x 8 
Set 3: 22 kg x 8 

Rear Delt Reverse Fly (Machine)
Set 1: 20 kg x 8 
Set 2: 25 kg x 8 
Set 3: 30 kg x 8 

Pike Pushup
Set 1: 8 reps 
Set 2: 8 reps 
Set 3: 8 reps 


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Sarel Potgieter

Biseps and shoulder

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Afternoon Walk

Morning Ride

Back

Morning workout ☀️

Biseps and shoulder

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