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Afterlife
@afterlife13
Starting the /higher self 2 weeks challenge today! 10-23 Feb I'll be training at least 10 of the 14 days to reduce some kilos and my fat %age We part from 78.45kg and 20.3% so a goal of 76+19 would be great. I'll be posting each training and the final outcome on this thread 🧵💪🏻 Go Higher! ⬆️
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Afterlife
@afterlife13
Day 1 - Monday, February 10 Cycling: Indoor 1. 11 kms x 35m 2. 3 kms x 10m Alternating Bicep Curl with Dumbbell 1. 10 kgs x 12 reps 2. 10 kgs x 12 reps 3. 10 kgs x 12 reps 4. 10 kgs x 15 reps Alternating Hammer Curl with Dumbbell 1. 10 kgs x 12 reps 2. 10 kgs x 12 reps 3. 10 kgs x 12 reps 4. 10 kgs x 15 reps Plank 1. 1:00 2. 1:00 3. 0:45 4. 0:45 Barbell Squat 1. 10 kgs x 12 reps 2. 10 kgs x 15 reps 3. 20 kgs x 12 reps 4. 30 kgs x 8 reps Crunches 1. 25 reps 2. 25 reps 3. 25 reps 4. 25 reps Cross Body Crunch 1. 20 reps 2. 20 reps 3. 15 reps 4. 15 reps
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Afterlife
@afterlife13
Day 2 - Tuesday, February 11 Bench Press: Dumbbell 1. 10 kgs x 12 reps 2. 10 kgs x 12 reps 3. 12.5 kgs x 12 reps 4. 15 kgs x 12 reps 5. 12.5 kgs x 10 reps Seated Dumbbell Shoulder Press 1. 10 kgs x 12 reps 2. 10 kgs x 12 reps 3. 10 kgs x 10 reps 4. 10 kgs x 10 reps Front Cable Raises 1. 5 kgs x 10 reps 2. 5 kgs x 12 reps 3. 7.5 kgs x 10 reps 4. 5 kgs x 10 reps Face Pull 1. 15 kgs x 14 reps 2. 15 kgs x 14 reps 3. 15 kgs x 17 reps 4. 10 kgs x 12 reps Lateral Dumbbell Raises 1. 5 kgs x 10 reps 2. 5 kgs x 10 reps 3. 5 kgs x 8 reps 4. 5 kgs x 8 reps Bent Over Lateral Cable Raises 1. 5 kgs x 12 reps 2. 5 kgs x 12 reps 3. 5 kgs x 10 reps 4. 5 kgs x 8 reps Cycling: Indoor 1. 8 kms x 30:00 Crunches 1. 15 reps 2. 15 reps 3. 15 reps 4. 25 reps Cross Body Crunch 1. 12 reps 2. 12 reps 3. 14 reps
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Afterlife
@afterlife13
Day 3 - Thursday, February 13 Bench Press: Barbell (Incline) 1. 60 kgs x 12 reps 2. 60 kgs x 10 reps 3. 60 kgs x 8 reps 4. 55 kgs x 10 reps Bench Press: Barbell 1. 60 kgs x 10 reps 2. 60 kgs x 10 reps 3. 60 kgs x 8 reps 4. 55 kgs x 8 reps Incline Fly's with a Twist 1. 10 kgs x 12 reps 2. 10 kgs x 10 reps 3. 10 kgs x 10 reps Cable Crossover 1. 20 kgs x 12 reps 2. 20 kgs x 12 reps 3. 20 kgs x 10 reps One Arm Tricep Extension with Cable 1. 35 kgs x 12 reps 2. 35 kgs x 12 reps 3. 40 kgs x 8 reps 4. 40 kgs x 8 reps Bench Press: Barbell (Close Grip) 1. 25 kgs x 10 reps 2. 25 kgs x 10 reps 3. 25 kgs x 10 reps 4. 20 kgs x 10 reps Running: Treadmill 1. 1 km x 10:00
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