Day 1 - Strength by Lucy & O’Sullivan Archery

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Squat (Barbell)
Set 1: 20 kg x 10 [Warm-up]
Set 2: 50 kg x 10
Set 3: 50 kg x 10
Set 4: 55 kg x 10

Chin Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps

Push Up
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Seated Row (Machine)
Set 1: 23 kg x 10
Set 2: 23 kg x 10
Set 3: 23 kg x 10

Lateral Raise (Dumbbell)
Set 1: 8 kg x 10
Set 2: 8 kg x 10
Set 3: 8 kg x 10

Rear Delt Reverse Fly (Cable)
Set 1: 4.5 kg x 10
Set 2: 4.5 kg x 10
Set 3: 4.5 kg x 10

Skullcrusher (Dumbbell)
Set 1: 9 kg x 10
Set 2: 9 kg x 10
Set 3: 9 kg x 10

Cable Twist (Up to down)
Set 1: 13.5 kg x 20
Set 2: 13.5 kg x 20
Set 3: 13.5 kg x 20


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Stuart Walker

Day 1 - Strength by Lucy & O’Sullivan Archery

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Day 1 - Strength by Lucy & O’Sullivan Archery

Day 1 - Strength by Lucy & O’Sullivan Archery

Day 1 - Strength by Lucy & O’Sullivan Archery

Day 1 - Strength by Lucy & O’Sullivan Archery

Day 1 - Strength by Lucy & O’Sullivan Archery

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