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Cycling (stationary)
- 00:20:00 | 11.7 km | 36 km/hr | 10 % 331
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Barbell Curl
- 40.8 kg x 12 reps 22
- 40.8 kg x 12 reps 22
- 40.8 kg x 7 reps 20
- 22.7 kg x 7 reps 15
- 22.7 kg x 7 reps 15
- 22.7 kg x 7 reps 15
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Close-Grip Barbell Bench Press
- 63.5 kg x 12 reps 82
- 63.5 kg x 12 reps 82
- 63.5 kg x 12 reps (PR) 82
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Wide-Grip Standing Barbell Curl
- 22.7 kg x 7 reps 10
- 22.7 kg x 7 reps 10
- 22.7 kg x 7 reps 10
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Close-Grip Standing Barbell Curl
- 22.7 kg x 7 reps 15
- 22.7 kg x 7 reps 15
- 22.7 kg x 7 reps 15
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Bench Dip (Seated Dip)
- 22 reps | assisted | 22.7 kg 9
- 22 reps | assisted | 22.7 kg 9
- 22 reps | assisted | 22.7 kg 9
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Lying Barbell Triceps Extension
- 36.3 kg x 12 reps 20
- 36.3 kg x 12 reps 20
- 36.3 kg x 12 reps (PR) 20
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Preacher Curl
- 36.3 kg x 12 reps 20
- 36.3 kg x 12 reps 20
- 36.3 kg x 12 reps (PR) 20
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EZ-Bar Curl
- 36.3 kg x 12 reps 20
- 36.3 kg x 12 reps 20
- 36.3 kg x 12 reps (PR) 20
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Reverse Barbell Curl
- 18.1 kg x 12 reps 15
- 18.1 kg x 12 reps 15
- 18.1 kg x 12 reps 15
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Seated Hammer Dumbbell Curl
- 11.3 kg x 12 reps 17
- 11.3 kg x 12 reps (PR) 17
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Concentration Curls
- 11.3 kg x 12 reps 9
- 11.3 kg x 12 reps 9
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Incline Dumbbell Curl
- 6.8 kg x 12 reps 26
- 6.8 kg x 12 reps (PR) 26
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Weighted Decline Crunch
- 11.3 kg x 12 reps 14
- 11.3 kg x 12 reps 14
- 11.3 kg x 12 reps (PR) 14
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Weighted Russian Twist
- 11.3 kg x 12 reps 13
- 11.3 kg x 12 reps 13
- 11.3 kg x 12 reps (PR) 13
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Oblique Crunch
- 12 reps 6
- 12 reps 6
- 12 reps (PR) 6
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Crunch
- 12 reps 6
- 12 reps 6
- 12 reps 6
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Bicycle
- 35 reps 14
- 28 reps 11
- 24 reps 9
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Weighted Lying Leg Raise
- 4.5 kg x 12 reps 8
- 4.5 kg x 12 reps 8
- 4.5 kg x 12 reps (PR) 8
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Flat Straight Leg Raise
- 15 reps 5
- 15 reps 5
- 15 reps (PR) 5
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Knee Tuck
- 15 reps 5
- 15 reps 5
- 15 reps (PR) 5