Day 15: Back Day (Week 3)

Today I felt really tired because of the leg workout I had the day before, so I didn’t go full out. It was still a good workout though!

Workout Log for Friday, 21.10.2016, 8:10pm

Back Day

  • Warmup:
    5min Cardio, Stepper
  • Low Row, sitting cable:
    25kg, 40 reps, 1 set
    40kg, 15 reps, 1 set
    55kg, 12 reps, 3 sets
  • Assisted pullups:
    green band, 20 reps
    green band, 13 reps
  • Lateral DB raise, both sides:
    4kg, 30 reps, 1 set
    8kg, 20 reps, 1 set
    10kg, 20 reps, 1 set
    10kg, 15 reps, 1 set
    10kg, 12 reps, 1 set
  • Biceps Iso, sitting:
    8kg, 8 reps, 1 set
    17,5kg, 8 reps, 1 set
    22kg, 6 reps 1 set
    22kg, 4 reps, 1 set
  • Triceps Overhead, DB:
    4kg, 40 reps, 1 set
    10kg, 12 reps, 2 sets
  • Reverse Flys, machine:
    15kg, 20 reps, 1 set
  • Shrubs, DB:
    13kg, 50 reps, 1 set
    24kg, 30 reps, 1 set
  • Situps:
    40 reps
  • Cooldown:
    None, gym was already closing

End: 9:30pm

Iskarien