Morning Elliptical

Custom Full Body A

Morning Run

Custom workout D

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Incline Bench Press (Dumbbell)
Set 1: 20 kg x 10 [Warm-up]
Set 2: 26 kg x 6 [Warm-up]
Set 3: 30 kg x 12 
Set 4: 30 kg x 11 
Set 5: 30 kg x 11 
Set 6: 26 kg x 7 

Hack Squat (Machine)
"3 x 6-8 reps"
Set 1: 0 kg x 10 [Warm-up]
Set 2: 50 kg x 6 
Set 3: 50 kg x 6 
Set 4: 40 kg x 6 

Chest Supported Incline Row (Dumbbell)
"3 x 8-12 reps (20 felt way too heavy)"
Set 1: 12 kg x 12 [Warm-up]
Set 2: 20 kg x 8 
Set 3: 20 kg x 8 
Set 4: 20 kg x 8 
Set 5: 18 kg x 8 

Lying Leg Curl (Machine)
"Foot notch set at 3 and upper set at 5"
Set 1: 50 kg x 15 
Set 2: 50 kg x 10 
Set 3: 45 kg x 11 
Set 4: 45 kg x 12 
Set 5: 45 kg x 12 

Concentration Curl
Set 1: 12 kg x 10 
Set 2: 12 kg x 10 
Set 3: 12 kg x 10 

Overhead Triceps Extension (Cable)
"Roller up to ass"
Set 1: 11.3 kg x 14 
Set 2: 11.3 kg x 14 
Set 3: 11.3 kg x 14 

Single Arm Curl (Cable)
"Baysian Curl - roller up to but, step forward and bend back"
Set 1: 6.8 kg x 10 
Set 2: 6.8 kg x 12 
Set 3: 6.8 kg x 12 

Triceps Pushdown
Set 1: 22.5 kg x 21 
Set 2: 20.3 kg x 21 
Set 3: 20.3 kg x 21 

Front Raise (Dumbbell)
Set 1: 5 kg x 11 
Set 2: 5 kg x 11 
Set 3: 5 kg x 11 


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Rich Coad

Custom Full Body A

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Morning Elliptical

Custom Full Body A

Morning Run

Morning Elliptical

Custom workout D

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