PreviousThu Apr 20Abductors, Adductors, Quads, Calves, Glutes, Upper Abs, HamstringsNextSun Apr 23Lower Chest, Glutes, Obliques, Upper Abs, Lower Abs, Rear Delts, Lats

Sat Apr 22 2017 5:05 PM

  • Biceps (2p)
  • Upper Abs (2p)
  • Triceps (2p)
  • Core (1p)
  • Lats (1p)
  • Traps (1p)
  • Side Delts (1s)
  1. Barbell Curl
  2. Crunch
  3. Exercise Ball Crunch
  4. Plank
  5. Wide-Grip Pull-Up
  6. Standing Biceps Cable Curl
  7. Tricep Dumbbell Kickback
  8. Triceps Pushdown - Rope Attachment
  9. Upright Cable Row
Barbell Curl
S4-22-173 sets
90 lb
10
100 lb
10
110 lb
10
PR: 50 × 10 (958 days ago) [220%]
2nd and 3rd sets sort of sloppy
Crunch
S4-22-172 sets
0 lb
25
0 lb
25
PR: 25 × 15 (398 days ago) [0%]
X crunch
Exercise Ball Crunch
S4-22-172 sets
0 lb
40
0 lb
40
PR: 50 × 30 (7 days ago) [0%]
Plank
S4-22-171 sets
1:00
PR: 2:01 (20 days ago)
Wide-Grip Pull-Up
S4-22-171 sets
0 lb
7
PR: 0 × 3 (1339 days ago)
Standing Biceps Cable Curl
S4-22-174 sets
100 lb
10
120 lb
10
140 lb
10
160 lb
10
PR: 110 × 11 (66 days ago) [145%]
Tricep Dumbbell Kickback
S4-22-173 sets
30 lb
20
35 lb
20
40 lb
20
PR: 45 × 6 (672 days ago) [89%]
Triceps Pushdown - Rope Attachment
S4-22-175 sets
50 lb
15
80 lb
10
120 lb
10
140 lb
10
160 lb
10
PR: 130 × 6 (729 days ago) [123%]
1st and 2nd set higher tension cable
Upright Cable Row
S4-22-173 sets
110 lb
10
140 lb
10
160 lb
10
PR: 100 × 12 (543 days ago) [160%]