Maccie
Aug 21, 2026, 5:00 PM
Full Body
Duration
35m
Volume
9,381 kg
Squat (Dumbbell)
SetsWeight & Reps
- 10kg x 12 reps
- 20kg x 12 reps
- 30kg x 12 reps
Shoulder Press (Dumbbell)
SetsWeight & Reps
- 10kg x 12 reps
- 20kg x 12 reps
- 30kg x 12 reps
Floor Press (Dumbbell)
SetsWeight & Reps
- 10kg x 15 reps
- 20kg x 15 reps
- 30kg x 15 reps
Toe Touch
SetsWeight & Reps
- 112 reps
- 212 reps
- 312 reps
Sit Up
SetsWeight & Reps
- 112 reps
- 212 reps
- 312 reps
Glute Bridge
SetsWeight & Reps
- 115 reps
- 215 reps
- 315 reps
Split Squat (Dumbbell)
SetsWeight & Reps
- 10kg x 15 reps
- 20kg x 15 reps
- 30kg x 15 reps
Bicep Curl (Dumbbell)
SetsWeight & Reps
- 10kg x 15 reps
- 20kg x 15 reps
- 30kg x 15 reps
Dead Bug
SetsWeight & Reps
- 115 reps
- 215 reps
- 315 reps
- 415 reps
Hammer Curl (Dumbbell)
SetsWeight & Reps
- 10kg x 12 reps
- 20kg x 12 reps
- 30kg x 12 reps
Dumbbell Row
SetsWeight & Reps
- 10kg x 12 reps
- 20kg x 12 reps
- 30kg x 12 reps