| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Kettlebell Goblet Squats |
3 | 12 | 12kg | A1 |
Kettlebell Swings |
3 | 12 | 8kg | A2 |
Seated Row’s |
3 | 10 | 4 | B1 |
Dumbbell Chest Press |
3 | 10 | 4kg | B2 |
| 3 | 12 | 18kg | C1: Leg extension machine |
|
| 3 | 12 | 9kg | C2: Leg curl machine |
|
Lat Pulldown |
3 | 10 | 2 | D1 |
| 3 | 10 | 3kg | D2: Curl press |
|
ROPES OR SLEDS 30ON, 15OFF |
