Χρισμας

Apola

Jolly Christmas ride

Afternoon Ride

Logged with Hevy

Bench Press (Barbell)
Set 1: 20 kg x 20 [Warm-up]
Set 2: 25 kg x 12 
Set 3: 42.5 kg x 12 
Set 4: 52.5 kg x 10 
Set 5: 55 kg x 10 

Scapular Pull Ups
Set 1: 6 reps 
Set 2: 6 reps 
Set 3: 6 reps 

Bicep Curl (Cable)
Set 1: 25 kg x 10 
Set 2: 30 kg x 10 
Set 3: 35 kg x 10 

Triceps Pushdown
Set 1: 25 kg x 10 
Set 2: 30 kg x 10 
Set 3: 35 kg x 10 

Shoulder Press (Dumbbell)
Set 1: 22.5 kg x 10 [Warm-up]
Set 2: 25 kg x 10 
Set 3: 27.5 kg x 10 

Squat (Barbell)
Set 1: 40 kg x 20 [Warm-up]
Set 2: 60 kg x 12 
Set 3: 80 kg x 10 
Set 4: 80 kg x 10 
Set 5: 90 kg x 10 

Crunch
Set 1: 55 reps 
Set 2: 55 reps 
Set 3: 50 reps 
Set 4: 50 reps 

Superman
Set 1: 50 reps 
Set 2: 50 reps 
Set 3: 50 reps 
Set 4: 50 reps 

Hip Adduction (Machine)
Set 1: 100 kg x 14 
Set 2: 110 kg x 12 
Set 3: 130 kg x 10 

Hip Abduction (Machine)
Set 1: 100 kg x 12 
Set 2: 120 kg x 10 
Set 3: 130 kg x 10 

Leg Extension (Machine)
Set 1: 32.5 kg x 12 
Set 2: 32.5 kg x 10 
Set 3: 37.5 kg x 10 

Seated Leg Curl (Machine)
Set 1: 32.5 kg x 12 
Set 2: 32.5 kg x 10 
Set 3: 37.5 kg x 10 


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Αντώνης Ταλιέρης

Apola

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Χρισμας

Apola

Jolly Christmas ride

Afternoon Ride

Afternoon Ride

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