Nike Run Club: Saturday Morning Run

Train - Friday Back and Biceps Strength with Core Finish

Train - Thursday Dumbbell Chest, Triceps, and Shoulder Focus

Train - Lower Body Strength: Squats, Deadlifts, and Calves

Train - Tuesday Afternoon Lats and Biceps Focus

Tracked with Train Fitness.

TVL: 10.3K  kg
Duration: 46m
Calories: 341
Exercises: 6

Dumbbell Bench Press
Set 1: 13 reps x 32.5 kg per side 
Set 2: 8 reps x 35 kg per side 
Set 3: 4 reps x 37.5 kg per side 
Set 4: 3 reps x 40 kg per side 

Dumbbell Incline Bench Press
Set 1: 10 reps x 20 kg per side 
Set 2: 7 reps x 22.5 kg per side 
Set 3: 4 reps x 30 kg per side 
Set 4: 4 reps x 32.5 kg per side 

Dumbbell Incline Bench Reverse Fly
Set 1: 15 reps x 22 kg per side 
Set 2: 10 reps x 24 kg per side 
Set 3: 7 reps x 26 kg per side 
Set 4: 7 reps x 28 kg per side 

Dumbbell Shrug
Set 1: 16 reps x 30 kg per side 
Set 2: 15 reps x 32.5 kg per side 
Set 3: 11 reps x 35 kg per side 
Set 4: 11 reps x 35 kg per side 

Dumbbell Skull Crusher
Set 1: 15 reps x 12 kg per side 
Set 2: 8 reps x 14 kg per side 
Set 3: 4 reps x 16 kg per side 
Set 4: 3 reps x 18 kg per side 

Cable Bar Tricep Pushdown / Extension
Set 1: 15 reps x 26.3 kg  
Set 2: 9 reps x 31.3 kg  
Set 3: 4 reps x 36.3 kg  
Set 4: 2 reps x 41.3 kg  



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Fred Chafei

Train - Thursday Dumbbell Chest, Triceps, and Shoulder Focus

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Nike Run Club: Saturday Morning Run

Train - Friday Back and Biceps Strength with Core Finish

Train - Thursday Dumbbell Chest, Triceps, and Shoulder Focus

Train - Lower Body Strength: Squats, Deadlifts, and Calves

Train - Tuesday Afternoon Lats and Biceps Focus

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