Duration
1h 52m
Sets
25
Exercises
23
Notes
Managed 1st set 8x21kg pull up machine, 2nd set 7x21kg, 3rd set 8x21kg with two mini rets on last two reps. Leg throbbing and swelling on beginner shrimp squats, slow it down and hold back. Very low energy.. Need to take in more calories prior to workout, and get more sleep. Make big shake and get to bed earlier!
Exercises
Shoulder Warm-up - Resistance Band
110 reps @ 0 kg
Squat (Sky Reach)
110 reps @ 0 kg
Wrist Flexibility Stretch
120 reps @ 0 kg
Dead Bug
130 secs @ 0 kg
Hang (Arch)
110 reps @ 0 kg
Ring Support Hold
130 secs @ 0 kg
Split Squat (Bulgarian)
110 reps @ 0 kg
Nordic Curl (Negative) - Resistance Band
110 reps @ 0 kg
Pull-Up
12 x 8 reps @ 0 kg
Shrimp Squat (Beginner)
12 x 8 reps @ 0 kg
Pull-Up
17 reps @ 0 kg
Front Lever (Tuck)
15 reps @ 0 kg
Push-Up (Diamond)
15 reps @ 0 kg
Front Lever (Tuck)
18 reps @ 0 kg
Push-Up (Diamond)
19 reps @ 0 kg
Front Lever (Tuck)
16 reps @ 0 kg
Push-Up (Diamond)
18 reps @ 0 kg
Dip (Negative)
16 reps @ 0 kg
Nordic Curl (Negative) - Resistance Band
15 reps @ 0 kg
Dip (Negative)
15 reps @ 0 kg
Plank
130 secs @ 0 kg
Copenhagen Plank (Knee-Supported)
112 reps @ 0 kg
Reverse Hyperextension - Bench
112 reps @ 0 kg
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