Week 10 Workouts | Milaonsupplements.com.xlsx
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Back + Biceps
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SetsExerciser1r2r3r4
qty
kg1
kg2
kg3
kg4
noteTotal
This workout speaks numbers:
Legend
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A1Push-ups (legs on the bench)x151515@BWBWBWchest to groundTime: ~90 minsDB = dumbbell
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A2Air squats with 90/180 degreex202020@BWBWBWReps:473BP = bench press
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A3Calf raisesx303030@BWBWBWSets:29A1, A2/A3 - super set/triple set
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Lifted Weight:8000
B, C , D - single sets form a given exercise
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BTwo-Arms Dumbbell Rowx151515152@11111111When:19:35 - 21:05BW = bodyweight
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qty - number of dumbbells used
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CBarbell rowx15151515@30303030two different grips
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DPulldownx20201515@15151515
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EDeadliftx12121212@60606060
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FBarbell biceps curlsx10101010@20202020
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GBike (max tension 8) super slowx@20 mins, no seating
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