Afternoon Walk

Monday

Lunch Walk

MyWhoosh - Aerobic 12's #1

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Incline Bench Press (Barbell)
Set 1: 20 kg x 12 
Set 2: 40 kg x 10 
Set 3: 50 kg x 10 
Set 4: 60 kg x 8 
Set 5: 60 kg x 8 
Set 6: 40 kg x 4 [Drop]

Cable Fly Crossovers
Set 1: 25 kg x 17 
Set 2: 30 kg x 12 
Set 3: 30 kg x 12 
Set 4: 30 kg x 10 

Lateral Raise (Dumbbell)
Set 1: 5 kg x 20 
Set 2: 8 kg x 15 
Set 3: 10 kg x 15 
Set 4: 10 kg x 12 

Triceps Pushdown
Set 1: 25 kg x 15 
Set 2: 50 kg x 12 
Set 3: 60 kg x 10 
Set 4: 65 kg x 10 

Butterfly (Pec Deck)
Set 1: 20 kg x 12 
Set 2: 20 kg x 10 
Set 3: 20 kg x 8 

Squat (Barbell)
Set 1: 20 kg x 12 
Set 2: 20 kg x 12 
Set 3: 50 kg x 10 
Set 4: 70 kg x 9 
Set 5: 80 kg x 8 

Romanian Deadlift (Barbell)
Set 1: 50 kg x 15 
Set 2: 60 kg x 15 
Set 3: 90 kg x 15 

Calf Extension (Machine)
Set 1: 60 kg x 25 
Set 2: 72 kg x 20 
Set 3: 84 kg x 15 
Set 4: 96 kg x 12 


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Ilija Zikic

Monday

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Afternoon Walk

Afternoon Walk

Monday

Lunch Walk

MyWhoosh - Aerobic 12's #1

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