Gympal
Treadmill

Treadmill

increased to 4.5km/h at 7 incline
Set
KM
Duration
1
Overhead Press (Barbell)

Overhead Press (Barbell)

first week for full 3 sets at 45kg
Set
KG
Reps
RPE
1
2
3
Chest Fly (Machine)

Chest Fly (Machine)

last couple reps didnt wuite meet at top
Set
KG
Reps
RPE
1
2
3
Iso-Lateral High Row (Machine)

Iso-Lateral High Row (Machine)

total (20kg per arm)
Set
KG
Reps
RPE
1
2
3
Seated Incline Curl

Seated Incline Curl

Set
KG
Reps
RPE
1
2
3
4
Triceps Extension (Dumbbell)

Triceps Extension (Dumbbell)

Set
KG
Reps
RPE
1
2
3