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Wide-Grip Lat Pulldown
- 20 kg x 10 reps 27
- 20 kg x 10 reps 27
- 20 kg x 10 reps 27
- 30 kg x 6 reps (PR) 28
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Bent Over Two-Dumbbell Row
- 8 kg x 10 reps 51
- 8 kg x 10 reps 51
- 8 kg x 10 reps 51
- 10 kg x 10 reps (PR) 53
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Exercise Ball Crunch
- 10 reps 7
- 10 reps 7
- 10 reps (PR) 7
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Dumbbell Side Bend
- 8 kg x 10 reps 34
- 8 kg x 10 reps 34
- 8 kg x 10 reps (PR) 34
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Plank
- 00:00:30 (PR) 13
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Seated Dumbbell Shoulder Press
- 8 kg x 10 reps 51
- 8 kg x 10 reps 51
- 8 kg x 10 reps 51
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Dumbbell Side Lateral Raise
- 6 kg x 10 reps 44
- 6 kg x 10 reps 44
- 6 kg x 10 reps (PR) 44
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Dumbbell 2-Arm Triceps Extension
- 8 kg x 10 reps 11
- 8 kg x 10 reps 11
- 8 kg x 10 reps (PR) 11
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Machine Triceps Extension
- 10 kg x 10 reps 9
- 10 kg x 10 reps 9
- 10 kg x 10 reps 9
- 15 kg x 6 reps (PR) 9
- 15 kg x 5 reps 8
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Elliptical Trainer
- 00:05:00 | moderate 37
- Warm up