7/20
WARM UP
BENCH PRESS
DUMBBELL PRESS
DUMBBELL FLY
DUMBBELL SHOULDER PRESS
OVERHEAD PRESS
TRICEPS PULLDOWN
HAMMER CURL
BARBELL CURL
SQUAT
7/19
SWIMMING 2HR
ACTIVE RECOVERY
7/18
SQUAT
BARBELL ROW
SEATED ROW
LAT PULLDOWN
FACEPULL
HEELS TO THE HEAVEN
7/14
WARM UP
SQUAT
BARBELL ROW
BENCH PRESS
LAT PULLDOWN
HAMMER CURL
7/13
WARM UP
BENCH PRESS
INCLINE PRESS
OVERHEAD PRESS
LEG PRESS
7/12
SWIMMING 2HR
ACTIVE RECOVERY
7/11
WARM UP
SQUAT
BARBELL ROW
SEATED ROW
LAT PULLDOWN
7/10
WARM UP: 10MINS 2-2 INTERVAL RUN
BENCH PRESS
OVERHEAD PRESS
INCLINE PRESS
TRICEPS PULLDOWN
7/8
WARM UP: 2-2 INTERVAL RUN
SQUAT
BARBELL ROW
LAT PULLDOWN
HEELS TO THE HEAVEN