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Wed Apr 4 2018 1:01 PM

  • Forearms (4p)
  • Triceps (2p, 1s)
  • Biceps (1p, 1s)
  • Lower Chest (1p)
  • Cardio (1p)
  • Traps (1s)
  1. Farmer's Walk
  2. Machine Dips
  3. Push-Up
  4. Reverse Barbell Curl
  5. Running (treadmill)
  6. Seated Palm-Up Barbell Wrist Curl
  7. Seated Palms-Down Barbell Wrist Curl
  8. Spider Curl
  9. Triceps Pushdown - Rope Attachment
Farmer's Walk
W4-4-185 sets
100 lb
165
100 lb
165
100 lb
330
100 lb
165
100 lb
165
PR: 0
Machine Dips
W4-4-183 sets
135 lb
10
165 lb
10
180 lb
10
PR: 190 × 6 (916 days ago) [95%]
This one is brutal on my wrists. The machine has no padding.
Push-Up
W4-4-184 sets
0 lb
20
0 lb
20
0 lb
20
0 lb
20
PR: 25 × 15 (291 days ago) [0%]
Reverse Barbell Curl
W4-4-182 sets
60 lb
10
70 lb
10
PR: 70 × 8 (574 days ago) [100%]
Running (treadmill)
W4-4-181 sets
10:31
1
PR: 1:00:11 (1103 days ago)
Seated Palm-Up Barbell Wrist Curl
W4-4-183 sets
50 lb
10
60 lb
7
60 lb
7
PR: 0
Seated Palms-Down Barbell Wrist Curl
W4-4-183 sets
50 lb
10
60 lb
7
50 lb
7
PR: 0
Spider Curl
W4-4-183 sets
40 lb
10
50 lb
10
60 lb
10
PR: 50 × 12 (1028 days ago) [120%]
Using barbell ez
Triceps Pushdown - Rope Attachment
W4-4-183 sets
160 lb
10
180 lb
10
200 lb
10
PR: 130 × 6 (725 days ago) [154%]