PreviousWed Apr 5Lower Chest, Glutes, Lower Abs, Rear DeltsNextFri Apr 7Abductors, Adductors, Quads, Calves, Glutes, Upper Abs, Core, Hamstrings

Thu Apr 6 2017 6:12 PM

  • Biceps (2p)
  • Triceps (2p)
  • Traps (1p)
  • Upper Abs (1p)
  • Core (1p)
  • Cardio (1p)
  • Front Delts (1p)
  • Upper Back (1s)
  • Forearms (1s)
  1. Barbell Curl
  2. Barbell Shrug
  3. Crunch
  4. Dumbbell 2-Arm Triceps Extension
  5. Hammer Dumbbell Curl
  6. Plank
  7. Running (treadmill)
  8. Seated Dumbbell Shoulder Press
  9. Triceps Pushdown - Rope Attachment
Barbell Curl
R4-6-173 sets
80 lb
10
90 lb
10
100 lb
10
PR: 50 × 10 (1004 days ago) [200%]
Barbell Shrug
R4-6-174 sets
135 lb
10
185 lb
10
205 lb
10
225 lb
10
PR: 60 × 30 (887 days ago) [375%]
Crunch
R4-6-173 sets
0 lb
15
0 lb
20
0 lb
20
PR: 25 × 15 (444 days ago) [0%]
X crunch
Dumbbell 2-Arm Triceps Extension
R4-6-173 sets
85 lb
10
90 lb
10
95 lb
10
PR: 75 × 7 (58 days ago) [127%]
Hammer Dumbbell Curl
R4-6-173 sets
55 lb
20
60 lb
20
65 lb
20
PR: 45 × 12 (1078 days ago) [144%]
Plank
R4-6-173 sets
1:00
1:00
1:00
PR: 2:02 (45 days ago)
Running (treadmill)
R4-6-171 sets
8:00
0.7
PR: 1:00:11 (1153 days ago)
Seated Dumbbell Shoulder Press
R4-6-173 sets
50 lb
10
55 lb
7
60 lb
6
PR: 45 × 6 (748 days ago) [133%]
Triceps Pushdown - Rope Attachment
R4-6-173 sets
72.5 lb
10
80 lb
10
87.5 lb
10
PR: 130 × 6 (775 days ago) [67%]