Train - Saturday Morning Total Body Strength Training

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

Tracked with Train Fitness.

TVL: 15.6K  kg
Duration: 1h 39m
Calories: 479
Exercises: 7

Dead bug bench Press
Set 1: 10 reps x 20 kg per side 
Set 2: 10 reps x 22.5 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: 10 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: 10 reps x 15 kg per side 
Set 5: 11 reps x 15 kg per side 

Barbell Back Squat
Set 1: 10 reps x 20 kg  
Set 2: 10 reps x 60 kg  
Set 3: 5 reps x 80 kg  
Set 4: 5 reps x 90 kg  
Set 5: 5 reps x 100 kg  
Set 6: 5 reps x 110 kg  
Set 7: 5 reps x 110 kg  
Set 8: 5 reps x 110 kg  
Set 9: 10 reps x 60 kg  

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 45 kg  
Set 2: 10 reps x 50 kg  
Set 3: 10 reps x 55 kg  
Set 4: 10 reps x 55 kg  
Set 5: 10 reps x 50 kg  

Cable Rope Overhead Tricep Extension High
Set 1: 10 reps x 30 kg  
Set 2: 10 reps x 35 kg  
Set 3: 12 reps x 35 kg  
Set 4: 12 reps x 35 kg  
Set 5: 10 reps x 35 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: 10 reps x 20 kg  
Set 6: 10 reps x 16 kg  



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Jay Lin

Train - Morning Squats, Presses, and Lat Pulldowns

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Train - Saturday Morning Total Body Strength Training

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

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