Lat Pulldown
20kg × 9 reps×3
Machine Row
20kg × 7 reps20kg × 8 reps20kg × 7 reps
Machine Shoulder Press
15kg × 9 reps×215kg × 8 reps
Side Lateral Raise
2.5kg × 7 reps2.5kg × 6 reps2.5kg × 7 reps
abs circuit 🔥
BW × 12 repsBW × 13 repsBW × 11 reps
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Best of the last two weeks
Workouts
Do this workout
Lat Pulldown
20kg × 9 reps20kg × 10 reps×2
Seated Cable Row
20kg × 9 reps20kg × 10 reps×2
Dumbbell Shoulder Press
5kg × 10 reps×3
Side Lateral Raise
2.5kg × 7 reps×3
abs circuit 🔥
BW × 13 reps×2BW × 11 reps
Machine Hip Thrust
40kg × 9 reps
Machine Hip Thrust
40kg × 10 reps×5
Dumbbell Romanian Deadlift
10kg × 6 reps×4
Dumbbell Bulgarian Split Squat
7.5kg × 6 reps×4
Cable Glute Kickback
5kg × 8 reps×25kg × 9 reps×2
Hip Abduction
25kg × 7 reps×225kg × 8 reps×2
Leg Curl
15kg × 9 reps×4
abs circuit 🔥
BW × 12 repsBW × 13 repsBW × 12 repsBW × 11 reps
Lat Pulldown
20kg × 10 reps20kg × 9 reps20kg × 10 reps
Seated Cable Row
20kg × 10 reps×3
Machine Shoulder Press
15kg × 9 reps15kg × 10 reps×2
Side Lateral Raise
2.5kg × 7 reps2.5kg × 8 reps×2
Machine Hip Thrust
40kg × 10 reps40kg × 9 reps40kg × 10 reps×2
Dumbbell Romanian Deadlift
10kg × 6 reps×4
Dumbbell Bulgarian Split Squat
7.5kg × 7 reps×4
Cable Glute Kickback
5kg × 10 reps×25kg × 9 reps5kg × 10 reps
Hip Abduction
25kg × 7 reps×325kg × 6 reps
Leg Curl
15kg × 8 reps×315kg × 7 reps
abs circuit 🔥
BW × 13 repsBW × 14 repsBW × 13 reps
Smith Machine Squat
30kg × 10 reps30kg × 9 reps30kg × 10 reps×3
Horizontal Leg Press
55kg × 6 reps×4
Dumbbell Bulgarian Split Squat
7.5kg × 6 reps×4
Leg Curl
15kg × 8 reps×215kg × 7 reps
Hip Adduction
25kg × 10 reps×4
Leg Extension
20kg × 11 reps×220kg × 10 reps20kg × 11 reps
Crunch
BW × 13 repsBW × 14 repsBW × 12 reps
Lat Pulldown
20kg × 10 reps