Gympal

Upper 1

Created by Rikke Syversen
Rikke Syversen
Lat Pulldown (Cable)

Lat Pulldown (Cable)

Set
KG
Reps
1
45
12
2
45
12
3
45
12
Iso-Lateral High Row (Machine)

Iso-Lateral High Row (Machine)

En arm
Set
KG
Reps
1
35
10
2
35
10
3
35
10
Seated Cable Row - V Grip (Cable)

Seated Cable Row - V Grip (Cable)

Set
KG
Reps
1
45
12
2
45
12
3
45
12
Face Pull

Face Pull

Set
KG
Reps
1
40
12
2
42.5
12
3
42.5
12
Lateral Raise (Dumbbell)

Lateral Raise (Dumbbell)

supersett front raise
Set
KG
Reps
1
5
12
2
5
12
3
5
12
Plate Front Raise

Plate Front Raise

supersett lateral raise
Set
KG
Reps
1
5
12
2
5
12
3
5
12
Bicep Curl (Dumbbell)

Bicep Curl (Dumbbell)

Set
KG
Reps
1
8
12
2
8
10
3
8
10
Overhead Triceps Extension (Cable)

Overhead Triceps Extension (Cable)

Set
KG
Reps
1
22.5
10
2
22.5
10
3
22.5
10