Upper session

Pull session

Push session

Lower session

Logged with Hevy

Bench Press (Dumbbell)
Set 1: 40 kg x 9 
Set 2: 40 kg x 10 
Set 3: 40 kg x 9 
Set 4: 40 kg x 8 

Chin Up (Weighted)
Set 1: 30 kg x 5 
Set 2: 30 kg x 5 
Set 3: 30 kg x 4 
Set 4: 30 kg x 4 

Shoulder Press (Dumbbell)
Set 1: 32 kg x 8 
Set 2: 32 kg x 8 
Set 3: 32 kg x 7 

Chest Supported Incline Row (Dumbbell)
Set 1: 40 kg x 11 
Set 2: 40 kg x 11 
Set 3: 40 kg x 10 

Lateral Raise (Dumbbell)
Set 1: 10 kg x 15 
Set 2: 10 kg x 15 
Set 3: 10 kg x 14 

Skullcrusher (Dumbbell)
Set 1: 20 kg x 8 
Set 2: 20 kg x 8 
Set 3: 20 kg x 7 

Seated Incline Curl (Dumbbell)
Set 1: 16 kg x 12 
Set 2: 16 kg x 12 
Set 3: 16 kg x 8 

Ab Wheel
Set 1: 12 reps 
Set 2: 12 reps 

Landmine 180
Set 1: 15 kg x 10 
Set 2: 15 kg x 10 


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Dave Ferris

Upper session

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Upper session

Pull session

Push session

Lower session

Upper session

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