Gympal

elite workout

Created by Kiel Griffiths
Kiel Griffiths
Treadmill

Treadmill

km is speed
Set
KM
Duration
1
2
3
4
5
Hanging Knee Raise

Hanging Knee Raise

alt leg/knee raises
Set
Reps
1
2
3
Standing Military Press (Barbell)

Standing Military Press (Barbell)

Set
KG
Reps
1
2
3
Bulgarian Split Squat

Bulgarian Split Squat

Set
KG
Reps
1
2
3
Shoulder Press (Dumbbell)

Shoulder Press (Dumbbell)

Set
KG
Reps
1
2
3
Squat (Barbell)

Squat (Barbell)

Set
KG
Reps
1
2
3
Arnold Press (Dumbbell)

Arnold Press (Dumbbell)

Set
KG
Reps
1
2
3
Zercher Squat

Zercher Squat

Set
KG
Reps
1
2
3
Lat Pulldown (Cable)

Lat Pulldown (Cable)

Set
KG
Reps
1
2
3
Bench Press (Barbell)

Bench Press (Barbell)

Set
KG
Reps
1
2
3
Bent Over Row (Barbell)

Bent Over Row (Barbell)

Set
KG
Reps
1
2
3
Bench Press (Dumbbell)

Bench Press (Dumbbell)

Set
KG
Reps
1
2
3
Chest Fly (Dumbbell)

Chest Fly (Dumbbell)

Set
KG
Reps
1
2
3
Bent Over Row (Dumbbell)

Bent Over Row (Dumbbell)

Set
KG
Reps
1
2
3
Hammer Curl (Dumbbell)

Hammer Curl (Dumbbell)

Set
KG
Reps
1
2
3
Bicep Curl (Dumbbell)

Bicep Curl (Dumbbell)

Set
KG
Reps
1
2
3
Cross Body Hammer Curl

Cross Body Hammer Curl

Set
KG
Reps
1
2
3
Triceps Pushdown

Triceps Pushdown

Set
KG
Reps
1
2
3
Triceps Extension (Dumbbell)

Triceps Extension (Dumbbell)

Set
KG
Reps
1
2
3
Bench Press - Close Grip (Barbell)

Bench Press - Close Grip (Barbell)

Set
KG
Reps
1
2
3