Tuesday 25th June (25/06/2024)
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focus: legs, back, biceps

exercises:  leg extensions
                      hamstring curls
                      lateral pull-downs
                      single-arm dumbbell rows
                      bicep curls
                      preacher curls
                      calf-raises
                      cardio - wattbike
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leg extensions (machine)
15 reps, 20m
14 reps, 20m
notes: try 30m 15-12 sets

hamstring curls (machine)
15 reps, 25m
15 reps, 25m
notes: try 35m, 15-12 sets

lateral pull-downs (cable)
15 reps, 25m
12 reps, 30m
notes: try 30m, 15-12 sets
            check correct form

single-arm dumbbell rows
left:  15 reps, 10kg
         12 reps, 10kg
right:  15 reps, 10kg
           12 reps, 10kg
notes: try 12kg, 15-12 sets

bicep curls
left:  12 reps, 9kg
         12 reps, 9kg
right:  12 reps, 9kg
           12 reps, 9kg
notes: try 9kg, 15-12 sets

preacher curls
left:  15 reps, 6kg
         12 reps, 6kg
right:  15 reps, 6kg
           12 reps, 6kg
notes: try 7kg, 15-12 sets
            check correct form using angled bench

calf-raises (leg press machine)
15 reps, 40m
12 reps, 40m
notes: try 45m, 15-12

wattbike (mag = 5.5, fan = 7, seat ≈ 21)
mode: FTP test
    6 min 70+ rpm
    2 min slow
    1 min 70+ rpm
    1 min slow
notes: try free-ride mode
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homework
lateral pull-down correct form
preacher curls on angled bench correct form

next A split
leg extensions:                                      30m, 15-12
hamstring curls:                                    35m, 15-12
calf-raises:                                             45m, 15-12
lateral pull-downs:                                30m, 15-12
single-arm dumbbell rows:                12kg, 15-12
bicep curls:                                               9kg, 15-12
preacher curls:                                         7kg, 15-12
wattbike:                                            70+ rpm, 6 min
(mag = 5.5, fan = 7)                       slow rpm, 2 min
                                                            70+ rpm, 1 min
                                                           slow rpm, 1 min

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