Train - Friday Evening Back, Biceps, and Shoulder Workout

Train - Wednesday Evening Chest, Triceps, and Lats Workout

Afternoon Elliptical

Train - Monday Evening Upper Body Chest Back and Arms

Tracked with Train Fitness.

TVL: 12.6K  kg
Duration: 48m
Calories: 289
Exercises: 9

Machine Seated Chest Press
Set 1: 10 reps x 60 kg  
Set 2: 10 reps x 60 kg  
Set 3: 10 reps x 60 kg  

Machine Lat Pull Down Wide-Grip
Set 1: 10 reps x 40 kg  
Set 2: 11 reps x 80 kg  
Set 3: 10 reps x 80 kg  
Set 4: 10 reps x 80 kg  

Machine Shoulder Press
Set 1: 12 reps x 30 kg  
Set 2: 11 reps x 40 kg  
Set 3: 11 reps x 40 kg  
Set 4: 11 reps x 40 kg  

Cable V-Handle Seated Row
Set 1: 11 reps x 40 kg  
Set 2: 10 reps x 45 kg  
Set 3: 10 reps x 50 kg  

Dumbbell Incline Bench Press
Set 1: 11 reps x 24 kg per side 
Set 2: 11 reps x 28 kg per side 
Set 3: 11 reps x 28 kg per side 
Set 4: 9 reps x 28 kg per side 

Dumbbell Lateral Raise
Set 1: 10 reps x 12 kg per side 

Cable Single-Arm Lateral Raise
Set 1: 10 reps x 12 kg  
Set 2: 10 reps x 12 kg  
Set 3: 10 reps x 12 kg  

Cable Bar Tricep Pushdown / Extension
Set 1: 11 reps x 25 kg  
Set 2: 12 reps x 27 kg  
Set 3: 12 reps x 27 kg  
Set 4: 12 reps x 27 kg  

Cable Rope Bicep Curl
Set 1: 10 reps x 14 kg  
Set 2: 10 reps x 14 kg  
Set 3: 10 reps x 14 kg  



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Johnny Rae

Train - Monday Evening Upper Body Chest Back and Arms

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Train - Friday Evening Back, Biceps, and Shoulder Workout

Train - Wednesday Evening Chest, Triceps, and Lats Workout

Afternoon Elliptical

Train - Monday Evening Upper Body Chest Back and Arms

Afternoon Elliptical

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