Day 24

Push day 🍖

Saturday, Aug 10, 2024 at 11:06am

Shoulder Press (Machine Plates)

Set 1: 9 kg x 15

Set 2: 14 kg x 15

Set 3: 14 kg x 15

Set 4: 16 kg x 10

Butterfly (Pec Deck)

Set 1: 10 kg x 15

Set 2: 12 kg x 15

Set 3: 14 kg x 11

Set 4: 14 kg x 11

Front Raise (Dumbbell)

Set 1: 5 kg x 15

Set 2: 5 kg x 15

Set 3: 5 kg x 15

Lateral Raise (Dumbbell)

Set 1: 5 kg x 15

Set 2: 5 kg x 13

Set 3: 5 kg x 10

Triceps Rope Pushdown

Set 1: 11 kg x 15

Set 2: 13 kg x 15

Set 3: 13 kg x 13

Triceps Pushdown

Set 1: 9 kg x 15

Set 2: 9 kg x 15

Set 3: 11 kg x 15

Back Extension (Weighted Hyperextension)

Set 1: 10 kg x 15

Set 2: 10 kg x 15

Set 3: 10 kg x 15

Dead Hang

Set 1: 29s

Set 2: 33s

Set 3: 27s

Scapular Pull Ups

Set 1: 10 reps

Set 2: 7 reps

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