PreviousSun Dec 27Biceps, Triceps, ForearmsNextWed Dec 30Glutes, Lats, Upper Abs, Upper Back, Obliques, Lower Back

Mon Dec 28 2015 3:37 PM

  • Rear Delts (2p)
  • Side Delts (2p)
  • Front Delts (2p)
  • Cardio (1p)
  • Upper Abs (1p)
  • Obliques (1p)
  • Traps (1p)
  1. Face Pull
  2. Cable Seated Lateral Raise
  3. Dumbbell Lying Rear Lateral Raise
  4. Elliptical Trainer
  5. Exercise Ball Crunch
  6. Machine Shoulder (Military) Press
  7. Side Crunch
  8. Side Lateral Raise
  9. Smith Machine Shrug
  10. Standing Front Barbell Raise Over Head
Face Pull
M12-28-154 sets
60 lb
10
80 lb
10
100 lb
10
110 lb
10
PR: 130 × 12 (104 days ago) [85%]
Cable Seated Lateral Raise
M12-28-157 sets
20 lb
10
30 lb
10
20 lb
10
30 lb
10
40 lb
10
40 lb
10
40 lb
10
PR: 40 × 6 (750 days ago) [100%]
Dumbbell Lying Rear Lateral Raise
M12-28-153 sets
15 lb
10
15 lb
10
20 lb
10
PR: 17.5 × 10 (655 days ago) [114%]
Poor form
Elliptical Trainer
M12-28-152 sets
10:00
5:00
PR: 5:16 (408 days ago)
Exercise Ball Crunch
M12-28-155 sets
0 lb
30
0 lb
30
0 lb
30
0 lb
30
0 lb
30
PR: 50 × 30 (3 days ago) [0%]
Machine Shoulder (Military) Press
M12-28-154 sets
87.5 lb
10
87.5 lb
7
77.5 lb
7
70 lb
10
PR: 100 × 6 (914 days ago) [88%]
Side Crunch
M12-28-155 sets
0 lb
20
0 lb
20
0 lb
20
0 lb
20
0 lb
20
PR: 0 reps
Side Lateral Raise
M12-28-153 sets
17.5 lb
20
17.5 lb
20
17.5 lb
20
PR: 10 × 10 (1722 days ago) [175%]
Smith Machine Shrug
M12-28-154 sets
135 lb
10
155 lb
10
175 lb
10
195 lb
10
PR: 200 × 12 (18 days ago) [98%]
Standing Front Barbell Raise Over Head
M12-28-153 sets
40 lb
10
50 lb
10
60 lb
10
PR: 60 × 6 (452 days ago) [100%]
5-10 second test between reps near the end