Chest + Triceps + 120min walk
excercise 1:
bodyweight dips
10 reps x 10 sets
Excercise 2:
flat bench press
8-10 reps
4 sets
60kg 80kg 100kg 110kg
excercise 3:
Incline dumbell press
6-8 reps
3 sets
37kg 40kg 45kg
excercise 4:
tricep pushdown (triangle)
8 sets
30kg 40kg 50kg 60kg 70kg 80kg 60kg 40kg
8-12 reps
excercise 1:
bodyweight dips
10 reps x 10 sets
Excercise 2:
flat bench press
8-10 reps
4 sets
60kg 80kg 100kg 110kg
excercise 3:
Incline dumbell press
6-8 reps
3 sets
37kg 40kg 45kg
excercise 4:
tricep pushdown (triangle)
8 sets
30kg 40kg 50kg 60kg 70kg 80kg 60kg 40kg
8-12 reps