LOWER BODY 1Monday, 7 August 2023 - 3:19 PM | UPPER BODY Tuesday, 8 August 2023 - 3:20 PM | LOWER BODY 2 Thursday, 10 August 2023 - 3:27 PM |
Seated Leg Curl (Machine) Set 1: 30 kg × 15 Set 2: 35 kg × 12 Set 3: 35 kg × 12 Set 4: 35 kg × 12 Seated Leg Press (Machine) Set 1: 50 kg × 15 Set 2: 60 kg × 15 Set 3: 70 kg × 12 Set 4: 70 kg × 12 Hip Abductor (Machine) Set 1: 25 kg × 30 Set 2: 35 kg × 20 Set 3: 35 kg × 20 Set 4: 35 kg × 12 Lunge (Dumbbell on each hand) Set 1: 6 kg × 15 Set 2: 7 kg × 13 Set 3: 7 kg × 10 Cable Crunch Set 1: 15 kg × 30 Set 2: 15 kg × 20 Good Morning (Barbell) Set 1: 15 kg × 20 Set 2: 20 kg × 15 Set 3: 20 kg × 15 | Shoulder Press (Dumbell) Set 1: 6 kg × 15 Set 2: 6 kg × 12 Set 3: 6 kg × 12 Set 4: 6 kg × 12 Lateral Raise (Dumbbell) Set 1: 4 kg × 15 Set 2: 4 kg × 12 Set 3: 4 kg × 12 Set 4: 4 kg × 12 Arnold Press (Dumbbell) Set 1: 4 kg × 20 Set 2: 4 kg × 14 Set 3: 4 kg × 14 Set 4: 4 kg × 12 Front Raise (Plate) Set 1: 5 kg × 15 Set 2: 5 kg × 15 Set 3: 5 kg × 15 Chest Press (Machine, kg in total) Set 1: 15 kg × 15 Set 2: 15 kg × 13 Set 3: 15 kg × 12 Reverse Crunches Set 1: 30 reps Set 2: 20 reps Set 3: 17 reps Running (Treadmill) Set 1: 2,8 km | 26:00 | Seated Leg Curl (Machine) Set 1: 30 kg × 15 Set 2: 35 kg × 12 Set 3: 35 kg × 8 Set 4: 30 kg × 12 Hip Abductor (Machine) Set 1: 25 kg × 30 Set 2: 25 kg × 30 Set 3: 35 kg × 20 Set 4: 35 kg × 20 Hip Thrust (Barbell) Set 1: 27,5 kg × 13 Set 2: 27,5 kg × 10 **Today i didn't had energy and strengh at all , i tried to do the workout but i couldn't at the end ,i think this is because i'm expecting my period, on periods i train as usually, only sometimes , maybe the first days i can't |