McFit

3 muscle-ups

3x10 DB row 15kg

10 upright BB row 35kg

5x(upright BB row, hang clean, push press) 35kg

Drop set iso curls: 8 at 12.5, 5 at 10kg

Drop set iso curls: 10 at 10, 3 at 8kg

10 forward DB shoulder raises 7kg

10 lateral DB shoulder raises 5kg

7 DB curls 10kg

Double drop set forearm curls: 15 at 5, 4, 3kg

Reverse forearm plate curls: 15 at 2.5, 10 at 2.5kg

Cardio complex:

5:05 C2 rower (1282m, 85cal)

0:30 rest

5:00 elliptical (365m, 25cal)

0:30 rest

5:00 stationary bike (1.2km, 48cal)

2x15 45º extensions

Abs

I was dying on the C2 rower, and my shorts kept getting caught in the track under the seat, so I decided to try the other machines. I hated the elliptical, it had a really stupid stride length and did not feel comfortable at all. The stationary bike wasn't adjusted properly for my height and I couldn't figure out how to change it.