Afternoon Run

Motra - Dumbbell Quad, Chest, Back, and Shoulder Workout

Lunch Run

Motra - Sunday Legs, Back, Chest, and Arms Workout

Tracked with Train Fitness.

TVL: 3.9K  kg
Duration: 39m
Calories: 185
Exercises: 5

Superset
Barbell Front Squat
Set 1: 8 reps x 8 kg  
Set 2: 8 reps x 13 kg  
Set 3: 8 reps x 15 kg  
Set 4: 8 reps x 15 kg  
Set 5: 14 reps x 16 kg  
Dumbbell Incline Bench Press
Set 1: 8 reps x 7 kg per side 
Set 2: 8 reps x 11 kg per side 
Set 3: 8 reps x 13 kg per side 
Set 4: 8 reps x 13 kg per side 
Set 5: 10 reps x 13 kg per side 
Cable Lat Pull Down Wide Hammer
Set 1: 8 reps x 17.5 kg  
Set 2: 8 reps x 32.5 kg  
Set 3: 8 reps x 37.5 kg  
Set 4: 4 reps x 37.5 kg  
Set 5: 12 reps x 37.5 kg  

Superset
Dumbbell Shoulder Press
Set 1: 8 reps x 4 kg per side 
Set 2: 8 reps x 5 kg per side 
Set 3: 8 reps x 5.5 kg per side 
Set 4: 8 reps x 5.5 kg per side 
Set 5: 10 reps x 5.5 kg per side 
Cable Rope Tricep Pushdown / Extension
Set 1: 8 reps x 8 kg  
Set 2: 8 reps x 11 kg  
Set 3: 8 reps x 14 kg  
Set 4: 8 reps x 14 kg  
Set 5: 12 reps x 14 kg  



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Bob Konsbruck

Train - Thursday Evening Quads, Chest, Lats, and Triceps

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Afternoon Run

Motra - Dumbbell Quad, Chest, Back, and Shoulder Workout

Lunch Run

Motra - Sunday Legs, Back, Chest, and Arms Workout

Afternoon Run

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