Performed strength exercises in this workout.
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*Zottman Curls
· Biceps
|
 12 x 28.0 kg |
Giantset 1 | | |
|
*Hammer Curls (DB)
· Biceps
|
12 x 24.0 kg |
Giantset 1 | | |
|
*Tricep Pushups
· Triceps
|
12 x 66.0 kg |
Giantset 1 (60pct of bodyweight) | | |
|
*Tricep Pushdown (Bar)
· Triceps
|
12 x 20.0 kg |
Giantset1 | | |
|
*Zottman Curls
· Biceps
|
5 x 28.0 kg |
Giantset 2 | | |
|
*Zottman Curls
· Biceps
|
7 x 24.0 kg |
Giantset 2 | | |
|
*Hammer Curls (DB)
· Biceps
|
6 x 24.0 kg |
Giantset 2 | | |
|
*Hammer Curls (DB)
· Biceps
|
2 x 20.0 kg |
Giantset 2 | | |
|
*Hammer Curls (DB)
· Biceps
|
4 x 14.0 kg |
Giantset 2 | | |
|
*Tricep Pushups
· Triceps
|
12 x 66.0 kg |
Giantset 2 (60pct of bodyweight) | | |
|
*Tricep Pushdown (Bar)
· Triceps
|
12 x 20.0 kg |
Giantset 2 | | |
|
*Zottman Curls
· Biceps
|
12 x 24.0 kg |
Giantset 3 | | |
|
*Hammer Curls (DB)
· Biceps
|
6 x 20.0 kg |
Giantset 3 | | |
|
*Hammer Curls (DB)
· Biceps
|
6 x 14.0 kg |
Giantset 3 | | |
|
*Tricep Pushups
· Triceps
|
6 x 66.0 kg |
Giantset 3 (60pct of bodyweight) | | |
|
*Tricep Pushups
· Triceps
|
6 x 66.0 kg |
Giantset 3 (60pct of bodyweight) | | |
|
*Tricep Pushdown (Bar)
· Triceps
|
12 x 20.0 kg |
Giantset 3 | | |
|
*Zottman Curls
· Biceps
|
8 x 24.0 kg |
Giantset 4 (to fail) | | |
|
*Hammer Curls (DB)
· Biceps
|
6 x 20.0 kg |
Giantset 4 (to fail) | | |
|
*Tricep Pushups
· Triceps
|
6 x 66.0 kg |
Giantset 4 (to fail) (60pct of bodyweight) | | |
|
*Tricep Pushdown (Bar)
· Triceps
|
8 x 20.0 kg |
Giantset 4 (to fail) | | |
|
*Zottman Curls
· Biceps
|
11 x 20.0 kg |
Giantset 5 (to fail) | | |
|
*Hammer Curls (DB)
· Biceps
|
8 x 14.0 kg |
Giantset 5 (to fail) | | |
|
*Tricep Pushups
· Triceps
|
5 x 66.0 kg |
Giantset 5 (to fail) (60pct of bodyweight) | | |
|
*Tricep Pushdown (Bar)
· Triceps
|
11 x 15.0 kg |
Giantset 5 (to fail) | | |
|
*Incline Dumbell Press
· Chest
|
8 x 28.0 kg |
Superset A1 | | |
|
*Powell Raise
· Shoulders
|
24 x 6.0 kg |
Superset A1 (12 each arm) | | |
|
*Incline Dumbell Press
· Chest
|
8 x 14.0 kg |
Superset A2 | | |
|
*Powell Raise
· Shoulders
|
24 x 3.0 kg |
Superset A2 (12r 12l) | | |
|
*Incline Dumbell Press
· Chest
|
8 x 32.0 kg |
Superset A3 | | |
|
*Powell Raise
· Shoulders
|
24 x 5.0 kg |
Superset A3 (13 each arm) | | |
|
*Incline Dumbell Press
· Chest
|
8 x 52.0 kg |
Superset A4 | | |
|
*Powell Raise
· Shoulders
|
24 x 4.0 kg |
Superset A4 (12 each arm) | | |
|
*Cross Over Incline Cable Press
· Chest
|
12 x 10.0 kg |
Superset B1 | | |
|
*Batwing Hold
· Shoulders
|
 30 seconds with 18.0 kg |
Superset B1 | | |
|
*Cross Over Incline Cable Press
· Chest
|
10 x 20.0 kg |
Superset B2 | | |
|
*Batwing Hold
· Shoulders
|
30 seconds with 18.0 kg |
Superset B2 | | |
|
*Cross Over Incline Cable Press
· Chest
|
10 x 25.0 kg |
Superset B3 | | |
|
*Batwing Hold
· Shoulders
|
30 seconds with 18.0 kg |
Superset B3 | | |
|
*Cross Over Incline Cable Press
· Chest
|
6 x 30.0 kg |
Superset B4 | | |
|
*Batwing Hold
· Shoulders
|
30 seconds with 18.0 kg |
Superset B4 | | |
|
*Dumbell Front Raise
· Shoulders
|
10 seconds with 16.0 kg |
| | |
|
*Dumbell Front Raise
· Shoulders
|
10 seconds with 16.0 kg |
| | |
|
*Dumbell Front Raise
· Shoulders
|
10 seconds with 16.0 kg |
| | |
|
*Dumbell Front Raise
· Shoulders
|
10 seconds with 16.0 kg |
| | |
|
*Dumbell Front Raise
· Shoulders
|
5 seconds with 16.0 kg |
| | |
|
*Dumbell Front Raise
· Shoulders
|
5 seconds with 14.0 kg |
| | |
