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Lunch Hike

ROUVY - Pamir Highway | Tajikistan

ROUVY - W3 Sun – Endurance 90

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Bench Press (Barbell)
Set 1: 20 kg x 15 [Warm-up]
Set 2: 60 kg x 15 
Set 3: 85 kg x 12 
Set 4: 85 kg x 12 
Set 5: 85 kg x 12 

Lying Neck Curls
Set 1: 12 reps 
Set 2: 12 reps 
Set 3: 12 reps 
Set 4: 12 reps 

Lying Knee Raise
Set 1: 12 reps 
Set 2: 12 reps 
Set 3: 12 reps 
Set 4: 12 reps 

Incline Bench Press (Barbell)
Set 1: 70 kg x 10 
Set 2: 70 kg x 10 
Set 3: 70 kg x 10 

Front Raise (Barbell)
Set 1: 20 kg x 12 
Set 2: 20 kg x 12 
Set 3: 20 kg x 12 

Shoulder Press (Dumbbell)
Set 1: 36 kg x 12 
Set 2: 36 kg x 13 
Set 3: 36 kg x 13 


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Ken Hyld

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Lunch Hike

ROUVY - Pamir Highway | Tajikistan

ROUVY - W3 Sun – Endurance 90

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