Motra - Saturday Afternoon Chest, Biceps, and Triceps

Motra - Wednesday Night Back, Triceps, Quads, and Shoulders Focus

Train - Sunday Night Total Body Training

Train - Friday Night Chest and Biceps Focus

Train - Sunday Night Total Body Mixed Equipment Workout

Tracked with Train Fitness.

TVL: 74.8K  lbs
Duration: 1h 24m
Calories: 530
Exercises: 14

Superset
Barbell Forearm Curl
Set 1: 20 reps x 115 lbs  
Set 2: 20 reps x 115 lbs  
Leg Press Calf Raise
Set 1: 30 reps x 510 lbs  
Set 2: 30 reps x 510 lbs  

Superset
Barbell Back Squat
Set 1: 10 reps x 215 lbs  
Set 2: 10 reps x 215 lbs  
Dumbbell Lateral Raise
Set 1: 10 reps x 30 lbs per side 
Set 2: 10 reps x 30 lbs per side 

Superset
Dumbbell Incline Bench Press
Set 1: 10 reps x 55 lbs per side 
Set 2: 10 reps x 55 lbs per side 
Cable Bent Over Rear Delt Fly
Set 1: 10 reps x 55 lbs per side 
Set 2: 10 reps x 55 lbs per side 

Superset
Barbell Romanian Deadlift
Set 1: 10 reps x 205 lbs  
Set 2: 10 reps x 205 lbs  
Plate Front Raise
Set 1: 10 reps x 45 lbs  
Set 2: 10 reps x 45 lbs  

Superset
Dumbbell Concentration Curl
Set 1: 10 reps x 42.5 lbs  
Set 2: 10 reps x 42.5 lbs  
Dips
Set 1: 15 reps x 195 lbs  
Set 2: 15 reps x 195 lbs  

Superset
Cable Crunch
Set 1: 10 reps x 120 lbs  
Set 2: 10 reps x 120 lbs  
Barbell Shrug
Set 1: 20 reps x 215 lbs  
Set 2: 20 reps x 215 lbs  

Superset
Cable Lat Pull Down Wide-Grip
Set 1: 10 reps x 140 lbs  
Set 2: 10 reps x 140 lbs  
Kettlebell Side Bend
Set 1: 15 reps x 55 lbs  
Set 2: 15 reps x 55 lbs  



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Rob Linger

Train - Sunday Night Total Body Training

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Motra - Saturday Afternoon Chest, Biceps, and Triceps

Motra - Wednesday Night Back, Triceps, Quads, and Shoulders Focus

Train - Sunday Night Total Body Training

Train - Friday Night Chest and Biceps Focus

Train - Sunday Night Total Body Mixed Equipment Workout

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