ROUVY - SRF Veloclub 2024

ROUVY - Short & Sweet Endurance | Fat Burner

ROUVY - Easy Money | Master's plan

Full body

ROUVY - Ignite & Burn | Fat Burner

Logged with Hevy

Lat Pulldown (Cable)
Set 1: 60 lbs x 15 
Set 2: 60 lbs x 15 
Set 3: 70 lbs x 15 

Lateral Raise (Dumbbell)
Set 1: 10 lbs x 15 
Set 2: 10 lbs x 15 
Set 3: 10 lbs x 15 

Shrug (Dumbbell)
Set 1: 70 lbs x 30 
Set 2: 70 lbs x 30 
Set 3: 70 lbs x 30 

Bicep Curl (Dumbbell)
Set 1: 30 lbs x 15 
Set 2: 30 lbs x 15 
Set 3: 30 lbs x 15 

Leg Press Horizontal (Machine)
Set 1: 130 lbs x 21 
Set 2: 130 lbs x 21 
Set 3: 145 lbs x 21 

Leg Extension (Machine)
Set 1: 55 lbs x 20 
Set 2: 55 lbs x 20 
Set 3: 55 lbs x 20 
Set 4: 55 lbs x 20 
Set 5: 70 lbs x 20 
Set 6: 70 lbs x 20 

Hip Abduction (Machine)
Set 1: 90 lbs x 20 
Set 2: 100 lbs x 20 
Set 3: 100 lbs x 20 

Hip Adduction (Machine)
Set 1: 90 lbs x 20 
Set 2: 90 lbs x 20 
Set 3: 90 lbs x 15 

Chest Fly (Machine)
Set 1: 70 lbs x 20 
Set 2: 70 lbs x 20 
Set 3: 80 lbs x 20 

Seated Calf Raise
Set 1: 145 lbs x 20 
Set 2: 145 lbs x 20 
Set 3: 145 lbs x 20 

Rear Delt Reverse Fly (Machine)
Set 1: 50 lbs x 20 
Set 2: 50 lbs x 20 
Set 3: 60 lbs x 16 


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Jon Slater

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ROUVY - SRF Veloclub 2024

ROUVY - Short & Sweet Endurance | Fat Burner

ROUVY - Easy Money | Master's plan

Full body

ROUVY - Ignite & Burn | Fat Burner

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