3 sessions plannedNext on Fri 30 Oct

Change days

Exercises

1. 1 Push-up3 × 12 · rest 60 s
2. 2 One-arm dumbbell row3 × 10 each side · 14 kg · rest 60 s
3. 3 Dumbbell overhead press3 × 8 · 10 kg · rest 90 s
4. 4 Plank2 × 40 s hold · rest 45 s

Muscles worked

• Shoulders6 sets
• Triceps6 sets
• Chest3 sets
• Back3 sets
• Biceps3 sets
• Core2 sets