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

2026 Run 1 in the bag

Dublin HolidayGym D2 (pull focus: back, hamstrings, glutes)

Dublin Guestgym D1 (push focus: chest, shoulders, quads, glutes)

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Warm Up
Set 1: 5min 1s

Leg Press (Machine)
Set 1: 120 kg x 10 
Set 2: 120 kg x 10 
Set 3: 120 kg x 10 

Chest Press (Machine)
Set 1: 20 kg x 10 
Set 2: 30 kg x 10 
Set 3: 30 kg x 10 

Shoulder Press (Machine Plates)
Set 1: 34.5 kg x 10 
Set 2: 34.5 kg x 10 
Set 3: 39.5 kg x 10 

Incline Chest Fly (Dumbbell)
Set 1: 16 kg x 12 
Set 2: 16 kg x 12 

Lateral Raise (Dumbbell)
Set 1: 14 kg x 15 
Set 2: 14 kg x 15 
Set 3: 14 kg x 15 

Seated Leg Curl (Machine)
Set 1: 55 kg x 11 
Set 2: 55 kg x 12 
Set 3: 55 kg x 12 

Decline Crunch (Weighted)
Set 1: 5 kg x 12 
Set 2: 5 kg x 12 
Set 3: 5 kg x 12 


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Dublin Guestgym D1 (push focus: chest, shoulders, quads, glutes)

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

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