Abertay Gym D3 (balanced: full body compound)

Abertay Gym D2 (pull focus: back, hamstrings, glutes)

Abertay Gym D1 (push focus: chest, shoulders, quads, glutes)

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Warm Up
"Stretches"
Set 1: 4min 0s

Lat Pulldown (Cable)
Set 1: 55 kg x 10 
Set 2: 55 kg x 10 
Set 3: 57 kg x 9 

Leg Extension (Machine)
Set 1: 89 kg x 12 
Set 2: 89 kg x 12 
Set 3: 90 kg x 12 

Seated Cable Row - V Grip (Cable)
Set 1: 55 kg x 10 
Set 2: 55 kg x 10 
Set 3: 63 kg x 10 

Shrug (Dumbbell)
Set 1: 44 kg x 12 
Set 2: 48 kg x 12 
Set 3: 50 kg x 12 

Face Pull
Set 1: 20.4 kg x 15 
Set 2: 20.4 kg x 15 
Set 3: 22.7 kg x 15 

Hip Adduction (Machine)
Set 1: 36 kg x 15 
Set 2: 36 kg x 15 
Set 3: 36 kg x 20 

Running
Set 1: 2.5km - 14min

Stretching
Set 1: 5min 20s


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Fraser Simpson

Abertay Gym D2 (pull focus: back, hamstrings, glutes)

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Abertay Gym D3 (balanced: full body compound)

Abertay Gym D2 (pull focus: back, hamstrings, glutes)

Abertay Gym D1 (push focus: chest, shoulders, quads, glutes)

Abertay Gym D3 (balanced: full body compound)

Abertay Gym D2 (pull focus: back, hamstrings, glutes)

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