Train - Wednesday Evening Chest, Triceps, and Lats Workout

Afternoon Elliptical

Train - Monday Evening Upper Body Chest Back and Arms

Sup Surfing

Tracked with Train Fitness.

TVL: 10.1K  kg
Duration: 55m
Calories: 243
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  
Set 4: 10 reps x 60 kg  

Pull-Up
Set 1: 5 reps x 10 kg  

Smith Machine Incline Bench Press
Set 1: 10 reps x 40 kg  
Set 2: 10 reps x 50 kg  
Set 3: 11 reps x 60 kg  
Set 4: 6 reps x 60 kg  

Dumbbell Incline Bench Press
Set 1: 11 reps x 24 kg per side 
Set 2: 11 reps x 24 kg per side 
Set 3: 11 reps x 24 kg per side 

Dumbbell Incline Fly
Set 1: 10 reps x 12 kg per side 
Set 2: 10 reps x 12 kg per side 
Set 3: 10 reps x 12 kg per side 

Cable Fly Low
Set 1: 11 reps x 10 kg per side 
Set 2: 10 reps x 10 kg per side 
Set 3: 11 reps x 10 kg per side 

Cable Rope Overhead Tricep Extension Low
Set 1: 10 reps x 25 kg  
Set 2: 10 reps x 25 kg  
Set 3: 10 reps x 25 kg  

Cable Rope Tricep Pushdown / Extension
Set 1: 10 reps x 20 kg  
Set 2: 11 reps x 20 kg  
Set 3: 11 reps x 20 kg  

Cable Single-Arm Tricep Kickback
Set 1: 14 reps x 20 kg  
Set 2: 10 reps x 20 kg  
Set 3: 10 reps x 20 kg  



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Johnny Rae

Train - Wednesday Evening Chest, Triceps, and Lats Workout

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Train - Wednesday Evening Chest, Triceps, and Lats Workout

Afternoon Elliptical

Train - Monday Evening Upper Body Chest Back and Arms

Afternoon Elliptical

Sup Surfing

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