Duration
1h 55m
Sets
29
Exercises
17
Notes
Managed 1x5 and 2x6 of pull ups at 21kg on assisted machine. Taken photo of where hands are positioned for diamond push ups, and should put level with chest in future for proper form.
Exercises
Shoulder Warm-up - Resistance Band
15 reps @ 0 kg
Squat (Sky Reach)
110 reps @ 0 kg
Wrist Flexibility Stretch
110 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
Shrimp Squat (Beginner)
13 x 6 reps @ 0 kg
Pull-Up
12 x 5 reps @ 0 kg
26 reps @ 0 kg
Dip (Negative)
13 x 8 reps @ 0 kg
Nordic Curl (Negative) - Resistance Band
13 x 8 reps @ 0 kg
Row (Wide)
13 x 8 reps @ 0 kg
Push-Up (Diamond)
13 x 8 reps @ 0 kg
Plank
130 secs @ 0 kg
Copenhagen Plank (Knee-Supported)
110 reps @ 0 kg
Hyperextension (Back Extension, 45° Hyper)
112 reps @ 0 kg
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