Set |
Exercise |
Repetitions |
Duration |
Weight (kg) |
Rest |
1 |
run, run, run |
0 |
30 |
0.0 |
0 |
2 |
hip_raise, hip_raise, hip_raise |
6 |
14 |
0.0 |
0 |
3 |
hip_raise, hip_raise, hip_raise |
6 |
10 |
0.0 |
0 |
4 |
squat, squat, squat |
1 |
8 |
0.0 |
0 |
5 |
squat, squat, squat |
1 |
10 |
0.0 |
0 |
6 |
hip_raise, hip_raise, hip_raise |
4 |
12 |
0.0 |
0 |
7 |
hip_raise, hip_raise, hip_raise |
4 |
10 |
0.0 |
0 |
8 |
squat, squat, squat |
1 |
8 |
0.0 |
0 |
9 |
squat, squat, squat |
1 |
10 |
0.0 |
0 |
10 |
hip_raise, hip_raise, hip_raise |
4 |
10 |
0.0 |
0 |
11 |
hip_raise, hip_raise, hip_raise |
4 |
10 |
0.0 |
0 |
12 |
squat, squat, squat |
3 |
8 |
0.0 |
0 |
13 |
squat, squat, squat |
3 |
10 |
0.0 |
0 |
14 |
squat, squat, squat |
3 |
25 |
0.0 |
0 |
15 |
squat, squat, squat |
5 |
25 |
0.0 |
0 |
16 |
squat, squat, squat |
5 |
1:33 |
0.0 |
0 |
17 |
squat, squat, squat |
4 |
33 |
0.0 |
0 |
18 |
squat, squat, squat |
4 |
1:05 |
0.0 |
0 |
19 |
squat, squat, squat |
3 |
33 |
0.0 |
0 |
20 |
squat, squat, squat |
3 |
3:56 |
0.0 |
0 |
21 |
deadlift, deadlift, deadlift |
3 |
24 |
0.0 |
0 |
22 |
deadlift, deadlift, deadlift |
3 |
1:02 |
0.0 |
0 |
23 |
deadlift, deadlift, deadlift |
0 |
18 |
0.0 |
0 |
24 |
deadlift, deadlift, deadlift |
0 |
1:12 |
0.0 |
0 |
25 |
deadlift, deadlift, deadlift |
3 |
26 |
0.0 |
0 |
26 |
deadlift, deadlift, deadlift |
3 |
2:26 |
0.0 |
0 |
27 |
row, row, row |
4 |
17 |
0.0 |
0 |
28 |
row, row, row |
4 |
20 |
0.0 |
0 |
29 |
row, row, row |
7 |
15 |
0.0 |
0 |
30 |
row, row, row |
7 |
20 |
0.0 |
0 |
31 |
row, row, row |
3 |
17 |
0.0 |
0 |
32 |
row, row, row |
3 |
20 |
0.0 |
0 |
33 |
row, row, row |
7 |
15 |
0.0 |
0 |
34 |
row, row, row |
7 |
20 |
0.0 |
0 |
35 |
row, row, row |
8 |
18 |
0.0 |
0 |
36 |
row, row, row |
8 |
20 |
0.0 |
0 |
37 |
row, row, row |
7 |
16 |
0.0 |
0 |
38 |
row, row, row |
7 |
20 |
0.0 |
0 |
39 |
row, row, row |
7 |
36 |
0.0 |
0 |
40 |
lateral_raise, lateral_raise, lateral_raise |
12 |
24 |
0.0 |
0 |
41 |
lateral_raise, lateral_raise, lateral_raise |
12 |
20 |
0.0 |
0 |
42 |
lateral_raise, lateral_raise, lateral_raise |
11 |
25 |
0.0 |
0 |
43 |
lateral_raise, lateral_raise, lateral_raise |
11 |
20 |
0.0 |
0 |
44 |
lateral_raise, lateral_raise, lateral_raise |
12 |
24 |
0.0 |
0 |
45 |
lateral_raise, lateral_raise, lateral_raise |
12 |
20 |
0.0 |
0 |
46 |
lateral_raise, lateral_raise, lateral_raise |
12 |
19 |
0.0 |
0 |
47 |
plank, plank, plank |
0 |
30 |
0.0 |
0 |
48 |
plank, plank, plank |
0 |
20 |
0.0 |
0 |
49 |
plank, plank, plank |
0 |
30 |
0.0 |
0 |
50 |
plank, plank, plank |
0 |
20 |
0.0 |
0 |
51 |
plank, plank, plank |
0 |
30 |
0.0 |
0 |
52 |
plank, plank, plank |
0 |
20 |
0.0 |
0 |
53 |
run, run, run |
0 |
1:27 |
0.0 |
0 |