PECHO ESPALDA

Afternoon Ride

GYM BLUME

Logged with Hevy

Crunch
Serie 1: 25 reps 

Bicycle Crunch
Serie 1: 25 reps 

Plank
Serie 1: 30s

Side Plank
Serie 1: 30s
Serie 2: 30s

Lying Leg Raise
Serie 1: 25 reps 

Front Squat
Serie 1: 20 kg x 10 [Warm-up]
Serie 2: 40 kg x 6 
Serie 3: 45 kg x 6 
Serie 4: 55 kg x 4 
Serie 5: 80 kg x 1 

Deadlift (Barbell)
Serie 1: 65 kg x 8 [Warm-up]
Serie 2: 75 kg x 8 
Serie 3: 75 kg x 8 
Serie 4: 75 kg x 8 

Bench Press (Barbell)
Serie 1: 30 kg x 10 [Warm-up]
Serie 2: 50 kg x 3 [Warm-up]
Serie 3: 65 kg x 4 
Serie 4: 60 kg x 7 

Single Leg Press (Machine)
Serie 1: 70 kg x 16 
Serie 2: 70 kg x 16 

Full Squat
Serie 1: 65 kg x 8 
Serie 2: 65 kg x 8 

Lying Leg Curl (Machine)
Serie 1: 25 kg x 8 
Serie 2: 25 kg x 8 

Seated Cable Row - V Grip (Cable)
Serie 1: 75 kg x 6 
Serie 2: 75 kg x 6 


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Alan Arilla Franco

GYM BLUME

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Leg

PECHO ESPALDA

Afternoon Ride

GYM BLUME

GYM BLUME

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