Train - Morning Quads, Chest, Shoulders, and Lats Workout

Afternoon Run

Train - Morning Squats, Presses, and Lat Pulldowns

Train - Morning Shoulders, Chest, Lats, and Glutes Strength

Lunch Walk

Tracked with Train Fitness.

TVL: 13.7K  kg
Duration: 1h 54m
Calories: 475
Exercises: 8

Barbell Bench Press
Set 1: 10 reps x 20 kg  
Set 2: 10 reps x 40 kg  
Set 3: 5 reps x 55 kg  
Set 4: 5 reps x 60 kg  
Set 5: 5 reps x 60 kg  
Set 6: 5 reps x 60 kg  

Barbell Bent Over Row
Set 1: 10 reps x 20 kg  
Set 2: 10 reps x 35 kg  
Set 3: 10 reps x 35 kg  
Set 4: 10 reps x 35 kg  
Set 5: 10 reps x 35 kg  

Barbell Overhead Press / Military Press
Set 1: 10 reps x 20 kg  
Set 2: 8 reps x 30 kg  
Set 3: 5 reps x 32.5 kg  
Set 4: 5 reps x 32.5 kg  
Set 5: 5 reps x 32.5 kg  

Trap Bar Deadlift
Set 1: 10 reps x 75 kg  
Set 2: 5 reps x 115 kg  
Set 3: 5 reps x 145 kg  
Set 4: 3 reps x 155 kg  
Set 5: 3 reps x 155 kg  

Dumbbell Shoulder Press
Set 1: 10 reps x 12.5 kg per side 
Set 2: 10 reps x 12.5 kg per side 
Set 3: 10 reps x 12.5 kg per side 
Set 4: 10 reps x 12.5 kg per side 
Set 5: 10 reps x 12.5 kg per side 

Machine Hip Adduction
Set 1: 10 reps x 15 kg  
Set 2: 10 reps x 18 kg  
Set 3: 10 reps x 18 kg  
Set 4: 10 reps x 18 kg  
Set 5: 10 reps x 18 kg  
Set 6: 10 reps x 18 kg  
Set 7: 10 reps x 18 kg  
Set 8: 10 reps x 18 kg  
Set 9: 10 reps x 18 kg  

Machine Single-Leg Leg Curl
Set 1: 10 reps x 5 kg  
Set 2: 10 reps x 7.5 kg  
Set 3: 10 reps x 7.5 kg  
Set 4: 10 reps x 7.5 kg  
Set 5: 10 reps x 7.5 kg  

Cable Lat Pull Down V-Grip (Narrow Hammer)
Set 1: 10 reps x 57 kg  
Set 2: 10 reps x 57 kg  
Set 3: 10 reps x 57 kg  
Set 4: 10 reps x 57 kg  
Set 5: 10 reps x 57 kg  



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Jay Lin

Train - Sunday Morning Compound Strength Day

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Train - Morning Quads, Chest, Shoulders, and Lats Workout

Afternoon Run

Train - Morning Squats, Presses, and Lat Pulldowns

Train - Morning Shoulders, Chest, Lats, and Glutes Strength

Lunch Walk

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