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Fri Nov 24 2017 3:13 PM

  • Biceps (3p)
  • Upper Back (2p)
  • Lats (2p)
  • Cardio (1p)
  1. Dumbbell 21 curls
  2. EZ-Bar Curl
  3. Preacher Hammer Dumbbell Curl
  4. Running (treadmill)
  5. Seated Cable Row
  6. Straight Arm Pulldown
  7. Wide-Grip Lat Pulldown
  8. Wide Grip Cable Row
Dumbbell 21 curls
F11-24-171 sets
30 lb
21
PR: 0
Both arms
EZ-Bar Curl
F11-24-175 sets
80 lb
10
80 lb
10
60 lb
10
60 lb
10
60 lb
10
PR: 100 × 5 (22 days ago) [80%]
Preacher Hammer Dumbbell Curl
F11-24-175 sets
30 lb
20
30 lb
20
30 lb
20
30 lb
20
30 lb
20
PR: 25 × 12 (947 days ago) [120%]
Running (treadmill)
F11-24-171 sets
5:58
0.5
PR: 1:00:11 (1107 days ago)
Seated Cable Row
F11-24-174 sets
110 lb
10
150 lb
10
160 lb
10
150 lb
10
PR: 180 × 7 (607 days ago) [89%]
Straight Arm Pulldown
F11-24-175 sets
60 lb
10
80 lb
10
90 lb
7
70 lb
10
50 lb
10
PR: 155 × 10 (24 days ago) [58%]
Last 3 were drop sets
Wide-Grip Lat Pulldown
F11-24-174 sets
110 lb
10
190 lb
8
170 lb
10
180 lb
5
PR: 180 × 6 (667 days ago) [106%]
Wide Grip Cable Row
F11-24-175 sets
100 lb
10
110 lb
10
130 lb
10
90 lb
10
70 lb
10
PR: 160 × 6 (641 days ago) [81%]
Last 3 were drop sets