Stats
Cardio
Treadmill
3.1 km
23.4 mins
Cross Trainer
4 km
28 mins
Cycling
20 mins
Chest
Pushups
30 reps
Dumble incline press
10 kg
20 reps
Dumble decline press
12.5 kg
7 reps
Machine Flys
60 kg
20 reps
Shoulder
Dumble overhead press
15 kg
11 reps
Dumble lateral raise
5 kg
17 reps
Dumble front raise
5 kg
15 reps
Rear flys
45 kg
10 reps
Dumble shrugs
20 kg
20 reps
Triceps
Parallel Bar dips
3 reps
Dumble single hand overhead extension
7.5 kg
5 reps
Cable push down
25 kg
20 reps
Back dips
20 reps
Biceps
Dumble curl
7.5 kg
10 reps
Cable curl
25 kg
21 reps
Reverse curl
25 kg
10 reps
Rope hammer curl
30 kg
20 reps
Back
Pullups
10 reps
Lat pull down
40 kg
15 reps
Reverse close grip lat pull down
40 kg
17 reps
Seated row
40 kg
15 reps
Hyper Extension
12 reps
Abs
Hanging knee raise
61 reps
V sit up
21 reps
Leg tucking
21 reps
Plank
2.4 mins
Flutter Kicks
50 reps
Mountain Climber
60 reps
Leg
Free squat
80 reps
Weight squat
15 kg
30 reps
Lunges
10 kg
10 reps
Leg press
110 kg
20 reps
Leg curl
50 kg
10 reps
Leg extension
45 kg
24 reps
Calf raise
60 reps