Day 33

Pull day 🪽

Sunday, Sep 22, 2024 at 5:42pm

Zottman Curl (Dumbbell)

Set 1: 5 kg x 15

Set 2: 5 kg x 15

Set 3: 5 kg x 15

Shrug (Dumbbell)

Set 1: 10 kg x 15

Set 2: 10 kg x 15

Set 3: 10 kg x 15

Bicep Curl (Cable)

Set 1: 6.5 kg x 15

Set 2: 6.5 kg x 15

Set 3: 6.5 kg x 15

Triceps Pushdown

Set 1: 11 kg x 15

Set 2: 14 kg x 15

Set 3: 14 kg x 15

Face Pull

Set 1: 18 kg x 15

Set 2: 20 kg x 15

Set 3: 20 kg x 15

Triceps Rope Pushdown

Set 1: 11 kg x 15

Set 2: 14 kg x 15

Set 3: 14 kg x 12

Seated Cable Row - V Grip (Cable)

Set 1: 27 kg x 15

Set 2: 27 kg x 15

Set 3: 27 kg x 15

Scapular Pull Ups

Set 1: 7 reps

Set 2: 7 reps

Set 3: 5 reps

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