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: 10.2K  kg
Duration: 1h 20m
Calories: 317
Exercises: 7

Dead bug bench Press
Set 1: 10 reps x 20 kg per side 
Set 2: 10 reps x 20 kg per side 
Set 3: 10 reps x 22.5 kg per side 
Set 4: 10 reps x 22.5 kg per side 
Set 5: 10 reps x 22.5 kg per side 

Dumbbell Shoulder Press
Set 1: 11 reps x 12.5 kg per side 
Set 2: 10 reps x 15 kg per side 
Set 3: 10 reps x 15 kg per side 
Set 4: 11 reps x 15 kg per side 
Set 5: 11 reps x 15 kg per side 

Bodyweight Lunge
Set 1: 10 reps x BW  
Set 2: 10 reps x BW  
Set 3: 10 reps x BW  
Set 4: 10 reps x BW  
Set 5: 10 reps x BW  

Cable Lat Pull Down Wide-Grip
Set 1: 10 reps x 40 kg  
Set 2: 10 reps x 50 kg  
Set 3: 10 reps x 50 kg  
Set 4: 10 reps x 50 kg  
Set 5: 11 reps x 50 kg  

Single Dumbbell Overhead Tricep Extension
Set 1: 10 reps x 6 kg  
Set 2: 10 reps x 6 kg  
Set 3: 10 reps x 6 kg  
Set 4: 10 reps x 6 kg  
Set 5: 11 reps x 6 kg  

Machine Hip Adduction
Set 1: 10 reps x 18 kg  
Set 2: 10 reps x 14 kg  
Set 3: 10 reps x 14 kg  
Set 4: 10 reps x 14 kg  
Set 5: 10 reps x 18 kg  

Machine Rear Delt (Reverse) Fly
Set 1: 10 reps x 20 kg  
Set 2: 10 reps x 20 kg  
Set 3: 10 reps x 20 kg  
Set 4: 10 reps x 20 kg  
Set 5: 11 reps x 20 kg  



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Jay Lin

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

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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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