PreviousSun Nov 19Lats, Biceps, Upper BackNextWed Nov 22Abductors, Adductors, Quads, Glutes, Upper Abs, Core, Lower Abs, Hamstrings, Calves

Mon Nov 20 2017 6:37 PM

  • Upper Abs (1p)
  • Side Delts (1p)
  • Rear Delts (1p)
  • Cardio (1p)
  • Traps (1p)
  • Front Delts (1p)
  1. Cable Crunch
  2. Dumbbell Side Lateral Raise
  3. Face Pull
  4. Running (treadmill)
  5. Smith Machine Shrug
  6. Standing Barbell Shoulder Press (OHP)
Cable Crunch
M11-20-173 sets
150 lb
15
170 lb
15
190 lb
10
PR: 200 × 12 (17 days ago) [95%]
Dumbbell Side Lateral Raise
M11-20-173 sets
30 lb
20
40 lb
20
45 lb
20
PR: 35 × 12 (567 days ago) [129%]
1st set only both arms at same time. Still just 10 per arm
Face Pull
M11-20-173 sets
100 lb
10
130 lb
10
150 lb
10
PR: 130 × 12 (107 days ago) [115%]
130 is hard mostly to hold the weight back. The actual rep is fine
Running (treadmill)
M11-20-171 sets
8:20
0.8
PR: 1:00:11 (1106 days ago)
Smith Machine Shrug
M11-20-173 sets
135 lb
10
225 lb
10
315 lb
10
PR: 200 × 12 (21 days ago) [158%]
Standing Barbell Shoulder Press (OHP)
M11-20-173 sets
90 lb
10
110 lb
10
110 lb
10
PR: 80 × 10 (1089 days ago) [138%]