Set |
Exercise |
Repetitions |
Duration |
Weight (kg) |
Rest |
1 |
squat, squat, squat |
12 |
41 |
0.0 |
0 |
2 |
squat, squat, squat |
12 |
57 |
0.0 |
0 |
3 |
squat, squat, squat |
12 |
38 |
0.0 |
0 |
4 |
squat, squat, squat |
12 |
1:10 |
0.0 |
0 |
5 |
squat, squat, squat |
12 |
40 |
0.0 |
0 |
6 |
squat, squat, squat |
12 |
1:26 |
0.0 |
0 |
7 |
squat, squat, squat |
12 |
38 |
0.0 |
0 |
8 |
squat, squat, squat |
12 |
1:39 |
0.0 |
0 |
9 |
squat, squat, squat |
8 |
27 |
0.0 |
0 |
10 |
squat, squat, squat |
8 |
1:06 |
0.0 |
0 |
11 |
squat, squat, squat |
8 |
25 |
0.0 |
0 |
12 |
squat, squat, squat |
8 |
59 |
0.0 |
0 |
13 |
squat, squat, squat |
8 |
27 |
0.0 |
0 |
14 |
squat, squat, squat |
8 |
1:24 |
0.0 |
0 |
15 |
squat, squat, squat |
8 |
29 |
0.0 |
0 |
16 |
squat, squat, squat |
8 |
53 |
0.0 |
0 |
17 |
lunge, lunge, lunge |
16 |
54 |
0.0 |
0 |
18 |
lunge, lunge, lunge |
16 |
1:00 |
0.0 |
0 |
19 |
lunge, lunge, lunge |
16 |
49 |
0.0 |
0 |
20 |
lunge, lunge, lunge |
16 |
1:17 |
0.0 |
0 |
21 |
lunge, lunge, lunge |
16 |
55 |
0.0 |
0 |
22 |
lunge, lunge, lunge |
16 |
1:26 |
0.0 |
0 |
23 |
lunge, lunge, lunge |
16 |
53 |
0.0 |
0 |
24 |
lunge, lunge, lunge |
16 |
1:23 |
0.0 |
0 |
25 |
lunge, lunge, lunge |
16 |
51 |
0.0 |
0 |
26 |
lunge, lunge, lunge |
16 |
1:18 |
0.0 |
0 |
27 |
lunge, lunge, lunge |
16 |
50 |
0.0 |
0 |
28 |
lunge, lunge, lunge |
16 |
1:25 |
0.0 |
0 |
29 |
|
13 |
41 |
0.0 |
0 |
30 |
|
20 |
1:12 |
0.0 |
0 |
31 |
|
20 |
38 |
0.0 |
0 |
32 |
calf_raise, calf_raise, calf_raise |
20 |
54 |
0.0 |
0 |
33 |
calf_raise, calf_raise, calf_raise |
20 |
1:56 |
0.0 |
0 |
34 |
|
20 |
37 |
0.0 |
0 |
35 |
|
20 |
42 |
0.0 |
0 |
36 |
hip_stability, hip_stability, hip_stability |
20 |
47 |
0.0 |
0 |
37 |
hip_stability, hip_stability, hip_stability |
20 |
39 |
0.0 |
0 |
38 |
leg_raise, leg_raise, leg_raise |
20 |
49 |
0.0 |
0 |
39 |
leg_raise, leg_raise, leg_raise |
20 |
1:46 |
0.0 |
0 |
40 |
leg_raise, leg_raise, leg_raise |
20 |
46 |
0.0 |
0 |
41 |
leg_raise, leg_raise, leg_raise |
20 |
1:54 |
0.0 |
0 |
42 |
squat, squat, squat |
0 |
57 |
0.0 |
0 |
43 |
squat, squat, squat |
0 |
2:21 |
0.0 |
0 |
44 |
curl, bench_press |
12 |
24 |
0.0 |
0 |
45 |
curl, bench_press |
12 |
10 |
0.0 |
0 |
46 |
row, curl |
12 |
26 |
0.0 |
0 |
47 |
row, curl |
12 |
48 |
0.0 |
0 |
48 |
curl, bench_press |
12 |
25 |
0.0 |
0 |
49 |
curl, bench_press |
12 |
6 |
0.0 |
0 |
50 |
row, curl |
12 |
26 |
0.0 |
0 |
51 |
row, curl |
12 |
1:08 |
0.0 |
0 |
52 |
curl, bench_press |
12 |
23 |
0.0 |
0 |
53 |
curl, bench_press |
12 |
9 |
0.0 |
0 |
54 |
row, curl |
12 |
25 |
0.0 |
0 |
55 |
row, curl |
12 |
41 |
0.0 |
0 |
56 |
curl, bench_press |
12 |
25 |
0.0 |
0 |
57 |
curl, bench_press |
12 |
8 |
0.0 |
0 |
58 |
row, curl |
12 |
28 |
0.0 |
0 |
59 |
row, curl |
12 |
53 |
0.0 |
0 |
60 |
curl, bench_press |
12 |
26 |
0.0 |
0 |
61 |
curl, bench_press |
12 |
9 |
0.0 |
0 |
62 |
row, curl |
12 |
26 |
0.0 |
0 |
63 |
row, curl |
12 |
1:10 |
0.0 |
0 |
64 |
deadlift, curl |
20 |
48 |
0.0 |
0 |
65 |
deadlift, curl |
20 |
1:05 |
0.0 |
0 |
66 |
row, curl |
8 |
24 |
0.0 |
0 |
67 |
row, curl |
8 |
1:02 |
0.0 |
0 |
68 |
curl |
8 |
24 |
0.0 |
0 |
69 |
curl |
8 |
58 |
0.0 |
0 |
70 |
bench_press, shoulder_press |
8 |
26 |
0.0 |
0 |
71 |
bench_press, shoulder_press |
8 |
43 |
0.0 |
0 |
72 |
bench_press, shoulder_press |
8 |
26 |
0.0 |
0 |
73 |
bench_press, shoulder_press |
8 |
1:04 |
0.0 |
0 |
74 |
curl, bench_press |
8 |
25 |
0.0 |
0 |
75 |
curl, bench_press |
8 |
1:23 |
0.0 |
0 |
76 |
curl, bench_press |
8 |
25 |
0.0 |
0 |
77 |
curl, bench_press |
8 |
1:01 |
0.0 |
0 |
78 |
curl, bench_press |
8 |
25 |
0.0 |
0 |
79 |
curl, bench_press |
8 |
1:44 |
0.0 |
0 |
80 |
curl, bench_press |
16 |
43 |
0.0 |
0 |
81 |
curl, bench_press |
16 |
1:14 |
0.0 |
0 |
82 |
triceps_extension, pull_up |
16 |
46 |
0.0 |
0 |
83 |
triceps_extension, pull_up |
16 |
1:11 |
0.0 |
0 |
84 |
triceps_extension, pull_up |
16 |
46 |
0.0 |
0 |
85 |
triceps_extension, pull_up |
16 |
57 |
0.0 |
0 |
86 |
triceps_extension, pull_up |
16 |
45 |
0.0 |
0 |
87 |
triceps_extension, pull_up |
16 |
52 |
0.0 |
0 |
88 |
triceps_extension, pull_up |
16 |
48 |
0.0 |
0 |
89 |
triceps_extension, pull_up |
16 |
2:08 |
0.0 |
0 |
90 |
curl, row |
12 |
30 |
0.0 |
0 |
91 |
curl, row |
12 |
1:15 |
0.0 |
0 |
92 |
curl, bench_press |
12 |
30 |
0.0 |
0 |
93 |
curl, bench_press |
12 |
1:23 |
0.0 |
0 |
94 |
curl |
12 |
32 |
0.0 |
0 |
95 |
curl |
12 |
1:03 |
0.0 |
0 |
96 |
curl, bench_press |
12 |
31 |
0.0 |
0 |
97 |
curl, bench_press |
12 |
23 |
0.0 |
0 |