Gympal

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Created by Audun Hilden
Audun Hilden
Dumbbell Seated External Shoulder Rotation

Dumbbell Seated External Shoulder Rotation

Set
KG
Reps
RPE
1
2
15
6
2
3
12
7.5
Chest Press (Machine)

Chest Press (Machine)

Set
KG
Reps
RPE
1
65
12
7
2
70
15
8.5
3
80
10
9
4
85
5
10
5
70
12
9.5
Standing Cable Fly

Standing Cable Fly

Set
KG
Reps
RPE
1
10
10
8
2
12.5
15
8
3
17.5
12
9
4
12.5
12
5
0
0
Shoulder Press (Dumbbell)

Shoulder Press (Dumbbell)

Set
KG
Reps
RPE
1
15
15
7.5
2
20
15
8.5
3
22.5
10
10
4
22.5
8
10
Incline Bench Press (Smith Machine)

Incline Bench Press (Smith Machine)

Set
KG
Reps
1
40
12
2
60
12
3
60
10
4
60
10
JM Press (Barbell)

JM Press (Barbell)

Set
KG
Reps
RPE
1
20
12
6
2
20
12
7.5
3
20
12
8
4
20
15
Lateral Raise (Dumbbell)

Lateral Raise (Dumbbell)

Set
KG
Reps
1
7.5
10
2
7.5
12
3
7.5
10
4
7.5
12
5
7.5
20
6
7.5
20
Seated Dip Machine

Seated Dip Machine

for triceps
Set
KG
Reps
RPE
1
65
15
7.5
2
75
10
9.5
3
75
10
9
4
65
12
5
80
10
Seated Dip Machine

Seated Dip Machine

chest
Set
KG
Reps
RPE
1
65
10
8
2
70
10
8.5
Triceps Pushdown

Triceps Pushdown

Set
KG
Reps
1
30
15
2
40
15
3
55
12
Calf Extension (Machine)

Calf Extension (Machine)

Set
KG
Reps
1
100
25
2
100
20
3
100
20
Standing Calf Raise (Machine)

Standing Calf Raise (Machine)

Set
KG
Reps
1
40
12
2
60
12
3
60
10
4
60
12
Reverse Fly Single Arm (Cable)

Reverse Fly Single Arm (Cable)

Set
KG
Reps
1
10
10
2
10
10
3
10
10
4
10
10