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🐈Catzilla🐈
by Sapitar
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Selkä, olkapää, hauis; reidet; rinta, olkapää, ojentaja; pakarat, pohkeet
Workouts
Selkä, olkapää, hauis
Underhand bentover row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
3
–
–
8
+
amrap
100 sec
4
–
–
8
+
amrap
100 sec
Underhand bentover row
4 sets
Start
in App
lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
3
–
–
8
+
amrap
100 sec
lat pulldown
3 sets
Start
in App
dumbbell overhead press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
3
–
–
8
+
amrap
100 sec
4
–
–
8
+
amrap
100 sec
dumbbell overhead press
4 sets
Start
in App
lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
3
–
–
8
+
amrap
100 sec
lateral raise
3 sets
Start
in App
hammer curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
3
–
–
8
+
amrap
100 sec
4
–
–
8
+
amrap
100 sec
hammer curl
4 sets
Start
in App
single arm preacher curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
3
–
–
8
+
amrap
100 sec
single arm preacher curl
3 sets
Start
in App
Cable curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
+
amrap
100 sec
2
–
–
12
+
amrap
100 sec
3
–
–
12
+
amrap
100 sec
Cable curl
3 sets
Start
in App
Reidet
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
120 sec
2
–
–
8
+
amrap
120 sec
3
–
–
8
+
amrap
120 sec
4
–
–
6
+
amrap
120 sec
squat
4 sets
Start
in App
romanian deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
3
–
–
8
+
amrap
100 sec
romanian deadlift
3 sets
Start
in App
leg extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
3
–
–
8
+
amrap
100 sec
4
–
–
8
+
amrap
100 sec
leg extension
4 sets
Start
in App
leg curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
3
–
–
8
+
amrap
100 sec
leg curl
3 sets
Start
in App
hip abductors
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
+
amrap
100 sec
2
–
–
12
+
amrap
100 sec
3
–
–
12
+
amrap
100 sec
4
–
–
12
+
amrap
100 sec
hip abductors
4 sets
Start
in App
Rinta, ojentaja, olkapää
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
3
–
–
8
+
amrap
120 sec
4
–
–
6
+
amrap
100 sec
bench press
4 sets
Start
in App
incline bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
+
amrap
100 sec
2
–
–
10
+
amrap
100 sec
3
–
–
10
+
amrap
100 sec
incline bench press
3 sets
Start
in App
skull crushers
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
3
–
–
8
+
amrap
100 sec
4
–
–
8
+
amrap
100 sec
skull crushers
4 sets
Start
in App
30* cable extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
3
–
–
8
+
amrap
100 sec
30* cable extension
3 sets
Start
in App
rear delt cable fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
+
amrap
100 sec
2
–
–
12
+
amrap
100 sec
3
–
–
12
+
amrap
100 sec
rear delt cable fly
3 sets
Start
in App
Machine overhead press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
+
amrap
100 sec
2
–
–
12
+
amrap
100 sec
3
–
–
12
+
amrap
100 sec
Machine overhead press
3 sets
Start
in App
Pakarat, pohkeet, selkä
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
3
–
–
8
+
amrap
100 sec
4
–
–
5
+
amrap
100 sec
deadlift
4 sets
Start
in App
sumo dumbbell squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
3
–
–
8
+
amrap
100 sec
sumo dumbbell squat
3 sets
Start
in App
seated cable row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
+
amrap
100 sec
2
–
–
10
+
amrap
100 sec
3
–
–
10
+
amrap
100 sec
seated cable row
3 sets
Start
in App
single arm seated row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
3
–
–
8
+
amrap
100 sec
single arm seated row
3 sets
Start
in App
hip thrust
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
+
amrap
100 sec
2
–
–
8
+
amrap
100 sec
3
–
–
8
+
amrap
100 sec
4
–
–
6
+
amrap
100 sec
hip thrust
4 sets
Start
in App
single leg calf raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
+
amrap
100 sec
2
–
–
12
+
amrap
100 sec
3
–
–
12
+
amrap
100 sec
single leg calf raise
3 sets
Start
in App