Description

EOS Reference Training

Workout with Martin, repeating 2025-08-19

Today, we pushed to the limits so that we can have reference values for the future

Note

BIKE
- plan: levels 16/17/18/19/20, 2:00 each (10 mins total)
- executed levels: 2:00/2:00/2:00/3:00/1:00 minutes (level 20 is really hard)
- total calories at the end: 185

FREE WEIGHT
- Bench Press: 1x without weight, 3 series, 100lbs (50 each side), last series lower
- Incline Bench Press: 3 series, 50lbs (25 each side), least series lower
- Incline Dumbbell Fly: seat lvl 4, 2 series, 2x 25lbs dumbbells, 12 reps
- Alternating Incline Biceps Curl: seat lvl 5, 2 series, 2x 32.5lbs dumbbells, 12 reps (6 each)
- EZ-Bar Curl: standing, 2 series, 70lbs barbell, 10 reps

MACHINES
- Iso Lateral High Row: 3 series, 230lbs (115 each), max reps
- Shoulder Press: 3 series (85/80/80-parallel), max reps (usually 7-9)
- Triceps: 2 series, 200lbs (100 each), 15 or max reps

INJURY PREVENTION
- Lying Hamstring Curl: XL/0 setting, 2 series, 130lbs, 10 reps

KNEE PROTOCOL
- Single-leg Leg Extension: 3 series (each leg), 70lbs (35 each)
- Standing Bar Hold: 3 series (each leg), 80lbs (40 each)
- Seated Leg Curl: 2 series (each leg), max weight (no move)

FINALIZATION
- Leg Raise: 2 series, straight legs, 15 reps