PreviousWed Nov 8Abductors, Adductors, Quads, Calves, Core, Hamstrings, AbsNextMon Nov 13Glutes, Biceps, Upper Back

Sun Nov 12 2017 6:57 PM

  • Side Delts (3p)
  • Front Delts (3p)
  • Upper Abs (1p)
  • Core (1p)
  • Cardio (1p)
  • Lower Abs (1p)
  1. Dumbbell Side Lateral Raise
  2. Machine Ab Crunch
  3. Machine Lateral Raise
  4. Machine Shoulder (Military) Press
  5. Plank
  6. Running (treadmill)
  7. Scissor Crunch
  8. Seated Dumbbell Shoulder Press
  9. Side Lateral Raise
  10. Standing Front Barbell Raise Over Head
Dumbbell Side Lateral Raise
U11-12-173 sets
30 lb
20
35 lb
20
40 lb
20
PR: 35 × 12 (568 days ago) [114%]
Machine Ab Crunch
U11-12-174 sets
125 lb
10
135 lb
10
155 lb
10
155 lb
10
PR: 185 × 6 (212 days ago) [84%]
Machine Lateral Raise
U11-12-172 sets
80 lb
10
100 lb
10
PR: 80 × 12 (976 days ago) [125%]
Machine Shoulder (Military) Press
U11-12-172 sets
60 lb
10
80 lb
7
PR: 100 × 6 (918 days ago) [80%]
Plank
U11-12-172 sets
1:00
1:00
PR: 2:01 (20 days ago)
Running (treadmill)
U11-12-171 sets
5:20
0.5
PR: 1:00:11 (1107 days ago)
Scissor Crunch
U11-12-172 sets
0 lb
25
0 lb
25
PR: 10 reps (1109 days ago)
Seated Dumbbell Shoulder Press
U11-12-173 sets
55 lb
10
65 lb
10
70 lb
6
PR: 45 × 6 (702 days ago) [156%]
Side Lateral Raise
U11-12-173 sets
15 lb
20
20 lb
20
25 lb
20
PR: 10 × 10 (1726 days ago) [250%]
10 each side
Standing Front Barbell Raise Over Head
U11-12-172 sets
50 lb
6
40 lb
7
PR: 60 × 6 (456 days ago) [83%]