Site:
http://roastedneutrons.blogspot.com
Miles:
13806 total / 0 in 2014
Goal:

sub 23 min 5k and sub 50min 10k run.... learn freeestyle swimming.... sub 30 min Nandi climb.... ride 200 km @30+ kmph

Sudhir P did a weights workout: All weights mentioned...

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  • 0 miles
  • 01:15 time
  • 0:00 pace
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  • 0 max hr
  • 0 avg hr
    • Currently /5 Effort.
    effort /5
Upper body 01:15

All weights mentioned are dumbbell weights
Rear decline bridge: 50sec-50s-50s
One arm bent over row (10kg): 20-25-25
Shoulder press (7kg): 10-10-10
Upright row (7kg):15-15-20
Pull up: 1
triceps extension (4kg): 15-15-10
Biceps curl (7kg): 15-15-12
Shrug (7kg): 25-25-30
Calf raises (10kg): 20-25-25
Straight leg deadlift (14kg): 20-25-25
bent knee side bridge hip abduction: 15-15-15
Scissorkicks: 20-25-25

  • Manohar D.
    Manohar D.

    are you combining workout for all the upper body parts?

    over 2 years ago Like

  • Sudhir P.
    Sudhir P.

    I'm not doing chest and core exercises. But doing the major muscles. And also a bit of lower abs, hip muscles, hamstrings and calves. I need to alter my plan a bit. as i'm overworking my lower back (which apparently is a common rookie mistake). I've tried my best so that each muscle group is targeted only by one exercise. But there is some overlap nevertheless with biceps and the back which i couldnt avoid

    over 2 years ago Like