PreviousSat Dec 23Quads, HamstringsNextTue Dec 26Lats, Upper Back

Sun Dec 24 2017 12:53 PM

  • Side Delts (2p)
  • Front Delts (2p)
  • Traps (1p, 1s)
  • Rear Delts (1p)
  • Cardio (1p)
  • Calves (1p)
  1. Dumbbell Shrug
  2. Dumbbell Side Lateral Raise
  3. Front Dumbbell Raise
  4. Machine Shoulder (Military) Press
  5. Reverse Flyes
  6. Running (treadmill)
  7. Seated Calf Raise
  8. Upright Barbell Row
Dumbbell Shrug
U12-24-173 sets
80 lb
10
90 lb
10
100 lb
6
PR: 75 × 8 (585 days ago) [133%]
Dumbbell Side Lateral Raise
U12-24-173 sets
25 lb
16
20 lb
16
15 lb
20
PR: 35 × 12 (568 days ago) [71%]
8 each side
Front Dumbbell Raise
U12-24-173 sets
25 lb
20
20 lb
20
20 lb
20
PR: 35 × 8 (573 days ago) [71%]
Focus on negative portion of exercise
Machine Shoulder (Military) Press
U12-24-173 sets
95 lb
10
115 lb
8
135 lb
7
PR: 100 × 6 (918 days ago) [135%]
Reverse Flyes
U12-24-173 sets
120 lb
10
120 lb
10
135 lb
10
PR: 160 × 12 (22 days ago) [84%]
Focus on negative portion of exercise Higher tension machine
Running (treadmill)
U12-24-171 sets
5:10
0.5
PR: 1:00:11 (1107 days ago)
Seated Calf Raise
U12-24-173 sets
90 lb
24
140 lb
24
160 lb
24
PR: 225 × 1 (796 days ago) [71%]
8 reps feet pointed in. 8 reps pointed straight. 8 reps pointed outward
Upright Barbell Row
U12-24-173 sets
80 lb
10
90 lb
6
70 lb
8
PR: 80 × 10 (1090 days ago) [113%]