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: 6K  kg
Duration: 39m
Calories: 215
Exercises: 6

Pull-Up
Set 1: 12 reps x BW  

Machine Hammer-Grip Row
Set 1: 12 reps x 80 kg  
Set 2: 8 reps x 90 kg  
Set 3: 5 reps x 100 kg  
Set 4: 4 reps x 110 kg  

Machine High Row (MTS Row)
Set 1: 11 reps x 50 kg  
Set 2: 8 reps x 60 kg  
Set 3: 6 reps x 70 kg  
Set 4: 4 reps x 80 kg  

Barbell Bicep Curl
Set 1: 15 reps x 25 kg  
Set 2: 8 reps x 30 kg  
Set 3: 5 reps x 35 kg  
Set 4: 3 reps x 40 kg  

Dumbbell Hammer Curl
Set 1: 10 reps x 12 kg per side 
Set 2: 7 reps x 14 kg per side 
Set 3: 5 reps x 16 kg per side 
Set 4: 4 reps x 18 kg per side 

Captain's Chair Knee Raise
Set 1: 15 reps x BW  
Set 2: 10 reps x BW  
Set 3: 9 reps x BW  
Set 4: 9 reps x BW  



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Fred Chafei

Train - Friday Back and Biceps Strength with Core Finish

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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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