Gympal
Stair Machine (Steps)

Stair Machine (Steps)

increased to 4.5km/h at 7 incline
Set
KG
Reps
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 (30kg per arm)
Set
KG
Reps
RPE
1
2
3
Preacher Curl (Machine)

Preacher Curl (Machine)

did warmups at the same wieght prior
Set
KG
Reps
RPE
1
2
3
Lever Triceps Extension

Lever Triceps Extension

Set
KG
Reps
RPE
1
2
3