Apr 20, 2026, 4:00 AM

Monday: UPPER

Duration

29m

Volume

1,080 kg

arm circle (warm up)

arm circle (warm up)

SetsWeight & Reps

10kg x 0 reps

shoulder rolls (warm up)

shoulder rolls (warm up)

SetsWeight & Reps

10kg x 0 reps

torso twist (warm up)

torso twist (warm up)

SetsWeight & Reps

10kg x 0 reps

Jumping Jack

SetsWeight & Reps

10 reps

Kettlebell Shoulder Press

Kettlebell Shoulder Press

SetsWeight & Reps

110kg x 10 reps
210kg x 10 reps
310kg x 10 reps
410kg x 10 reps
510kg x 10 reps
610kg x 10 reps

Pull Up

SetsWeight & Reps

16 reps
210 reps
37 reps

Chest Dip

SetsWeight & Reps

15 reps
27 reps
37 reps

Gorilla Row (Kettlebell)

Gorilla Row (Kettlebell)

SetsWeight & Reps

110kg x 16 reps
210kg x 16 reps
310kg x 16 reps