PreviousMon Mar 9Lower Chest, Upper Chest, Triceps, Upper Abs, Front Delts, Core, CalvesNextSun Mar 15Traps, Side Delts, Upper Abs, Front Delts, Core, Rear Delts, Calves

Fri Mar 13 2015 7:40 PM

  • Biceps (3p)
  • Lats (3p)
  • Upper Abs (2p)
  • Core (1p)
  • Cardio (1p)
  • Lower Abs (1p)
  • Upper Back (1s)
  1. Barbell Curl
  2. Cable Crunch
  3. High Cable Curls
  4. Incline Dumbbell Curl
  5. Machine Ab Crunch
  6. One-Arm Dumbbell Row
  7. Plank
  8. Running (treadmill)
  9. Straight Arm Pulldown
  10. Weighted Lying Leg Raise
  11. Wide-Grip Lat Pulldown
Barbell Curl
F3-13-154 sets
60 lb
8
70 lb
8
70 lb
8
70 lb
8
PR: 50 × 10 (1004 days ago) [140%]
Cable Crunch
F3-13-154 sets
30 lb
14
50 lb
14
65 lb
14
65 lb
10
PR: 200 × 12 (64 days ago) [33%]
High Cable Curls
F3-13-153 sets
20 lb
8
25 lb
6
25 lb
8
PR: 60 × 12 (624 days ago) [42%]
Incline Dumbbell Curl
F3-13-154 sets
25 lb
8
30 lb
8
30 lb
4
30 lb
5
PR: 35 × 8 (689 days ago) [86%]
Machine Ab Crunch
F3-13-153 sets
50 lb
8
60 lb
14
70 lb
14
PR: 185 × 6 (258 days ago) [38%]
One-Arm Dumbbell Row
F3-13-154 sets
60 lb
8
65 lb
8
70 lb
8
75 lb
8
PR: 55 × 8 (704 days ago) [136%]
Plank
F3-13-153 sets
1:00
1:00
1:00
PR: 2:02 (45 days ago)
Running (treadmill)
F3-13-151 sets
7:00
0.7
PR: 1:00:11 (1153 days ago)
Straight Arm Pulldown
F3-13-153 sets
80 lb
8
87.5 lb
7
80 lb
6
PR: 155 × 10 (70 days ago) [56%]
Weighted Lying Leg Raise
F3-13-153 sets
0 lb
14
20 lb
10
20 lb
10
PR: 0
Wide-Grip Lat Pulldown
F3-13-153 sets
140 lb
8
160 lb
6
160 lb
6
PR: 180 × 6 (713 days ago) [89%]