Afternoon Elliptical

Train - Saturday Afternoon Shoulder and Trap Focus

Lunch Ride

Morning Walk

Train - Friday Evening Back, Biceps, and Shoulder Workout

Tracked with Train Fitness.

TVL: 7.7K  kg
Duration: 41m
Calories: 207
Exercises: 8

Cable V-Handle Seated Row
Set 1: 10 reps x 40 kg  
Set 2: 10 reps x 45 kg  
Set 3: 11 reps x 50 kg  

Barbell Reverse-Grip Bent Over Row
Set 1: 10 reps x 40 kg  
Set 2: 10 reps x 50 kg  
Set 3: 10 reps x 60 kg  

Cable Bar Straight Arm Pull Down
Set 1: 11 reps x 16 kg  
Set 2: 11 reps x 22 kg  
Set 3: 11 reps x 22 kg  

Cable Face Pull
Set 1: 10 reps x 20 kg  
Set 2: 10 reps x 26 kg  
Set 3: 11 reps x 20 kg  

Cable Lat Pull Down V-Grip (Narrow Hammer)
Set 1: 10 reps x 55 kg  
Set 2: 10 reps x 60 kg  
Set 3: 10 reps x 60 kg  

Cable Lat Pull Down Single-Arm
Set 1: 10 reps x 8 kg  
Set 2: 10 reps x 8 kg  
Set 3: 11 reps x 11 kg  

Cable Rope Bicep Curl
Set 1: 10 reps x 15 kg  
Set 2: 10 reps x 17 kg  
Set 3: 10 reps x 17 kg  

Dumbbell Hammer Curl
Set 1: 10 reps x 10 kg per side 
Set 2: 10 reps x 12 kg per side 
Set 3: 8 reps x 14 kg per side 



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Johnny Rae

Train - Friday Evening Back, Biceps, and Shoulder Workout

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Afternoon Elliptical

Train - Saturday Afternoon Shoulder and Trap Focus

Lunch Ride

Morning Walk

Train - Friday Evening Back, Biceps, and Shoulder Workout

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