Workout 7/28/17 Weight: 215

Lat Pull-down
Set 1 : 10 Lap/Rep
Set 2 : 6 Lap/Rep
Set 3 : 5 Lap/Rep
Back Extension
Set 1 : 20 Lap/Rep
Machine Bench Press
Set 1 : 15 Lap/Rep
Set 2 : 8 Lap/Rep
Leg Press
Set 1 : 15 Lap/Rep
Set 2 : 10 Lap/Rep
Close-grip Bench
Set 1 : 12 Lap/Rep
Dumbbell Side Lateral
Set 1 : 12 Lap/Rep
Set 2 : 12 Lap/Rep
Incline Curl
Set 1 : 12 Lap/Rep
Set 2 : 8 Lap/Rep
Triceps Pushdown
Set 1 : 12 Lap/Rep
Set 2 : 12 Lap/Rep
Set 3 : 12 Lap/Rep
Cable Rope Hammer Curls
Set 1 : 100×12
Set 2 : 100×8
Set 3 : 100×8
Biceps Pull-down
Set 1 : 5 Lap/Rep
Set 2 : 8 Lap/Rep
Set 3 : 12 Lap/Rep
Bench Dip
Set 1 : 12 Lap/Rep
Plank
Set 1 : 120 Lap/Rep (2 minutes)
Hamstring Stretch
Set 1: 60 Lap/Rep (seconds)

Set 2: 60 Lap/Rep (seconds)

Set 3: 60 Lap/Rep (seconds)

Set 4: 60 Lap/Rep (seconds)

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