Weng Kian Dot Com

073014

Posted on July 30, 2014 by

Bench Press
3x 50
3x 54
6x 61

5 Rounds:
8 DB Bench Press @45lbs
8 Pull Ups

Posted on July 23, 2014 by

Deadlift
5x 65
5x 75
16x 84

Bridge Raises
3×8 @ 100KG

Bridge Raises On Bench
20x Body Weight
15x 10KG
12x 20KG

Posted on July 22, 2014 by

Bench Press
5x 44
5x 50.5
10x 57.5

5 Rounds
7 DB Bench @ 45lbs
7 Pull Ups

3 Rounds:
15 Crunches
15 Side Crunches (L & R)
15 Reverse Crunches

Posted on July 21, 2014 by

Back Squat
5x 56
5x 64.5
7x 73

5×10 @ 45

Posted on July 19, 2014 by

5 Rounds:
5x LXJ Raises @ 5KGs
10x DB Press @ 25lbs

5 Rounds:
5 Chin Ups
6-10 Reps, Tricep Extensions

Posted on July 16, 2014 by

5 x 35 Secs Hollow Hold

DB Press
5×8 @ 25lbs
3×15 @ 20lbs

Posted on July 9, 2014 by

Bench Press
5x 49
3x 55.5
6x 62

DB Bench Press
5×7 @ 45lbs

4 Rounds:
15 Push Ups
20 Crunches
10 Dips
20 Crunches

Posted on July 1, 2014 by

Bench Press
3x 45.5
3x 52
8x 58.5

DB Bench Press
5×12 @ 40lbs

3×5 Slow Push Ups 5 Sec Up, 5 Sec Down

Posted on June 30, 2014 by

Back Squat
3x 57
3x 65
7x 73.5

5×10 @ 45

Posted on June 25, 2014 by

5 Rounds Of:
10 Strict Pull Ups
35 Sec Hollow Hold

3x Tripod Stand (1min, 1min, 3min)

Spent a few mins of:
L-Sit & Tuck Planges

3 Rounds Of:
5x Plange Push Up
10x DB Rows @ 50lbs