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Workout
| Exercise | Sets | Rest | Cals Burned | |
| Dumbbell Lateral Raise | 10x8x1 | 01:00 | ||
| Dumbbell Lateral Raise | 14x8x3 | 01:00 | ||
| Dumbbell Lateral Raise | 16x8x2 | 01:00 | ||
| Dumbbell Front Lateral Raise | 14x8x1 | 01:00 | ||
| Dumbbell Front Lateral Raise | 16x8x1 | 01:00 | ||
| Dumbbell Front Lateral Raise | 18x8x1 | 01:00 | ||
| Dumbbell Front Lateral Raise | 18x2x1 | |||
| Dumbbell Shoulder Press | 18x8x1 | 01:00 | ||
| Dumbbell Shoulder Press | 20x8x1 | 01:00 | ||
| Dumbbell Shoulder Press | 24x8x1 | 01:00 | ||
| Dumbbell Shoulder Press | 28x3x1 | 01:00 | ||
| Dumbbell Bicep Curl | 18x8x2 | 01:00 | ||
| Assisted Chin-up | 20x8x1 | 01:00 | ||
| Assisted Chin-up | 15x4x1 | 01:00 | ||
| Assisted Chin-up | 10x4x1 | 01:00 | ||
| Assisted Chin-up | 5x2x1 | 01:00 | ||
| Chin-up | BWx1x1 | |||
| Bosu Ball Jump Push Up | 8x4 | 01:00 | ||
| Cable Lateral Pulldown | 3.75x16x1 | 01:00 | ||
| Cable Lateral Pulldown | 5x16x1 | 01:00 | ||
| Cable Lateral Pulldown | 6.25x16x1 | 01:00 | ||
| Cable Lateral Pulldown | 7.5x16x1 | 01:00 | ||
| Cable Lateral Pulldown | 10x8x1 | |||
| Cable Punch | 7.5x16x1 | 01:00 | ||
| Cable Punch | 10x16x1 | 01:00 | ||
| Cable Punch | 12.5x16x1 | 01:00 | ||
| Cable Punch | 15x16x1 | 01:00 |