PreviousSat Dec 15Quads, Hamstrings, CalvesNextThu Dec 20Lower Chest, Upper Chest

Wed Dec 19 2018 10:39 AM

  • Biceps (2p)
  • Triceps (2p)
  • Side Delts (1p)
  • Front Delts (1p)
  • Cardio (1p)
  1. Dumbbell Side Lateral Raise
  2. Machine Bicep Curls
  3. Machine Shoulder (Military) Press
  4. Machine Triceps Extension
  5. Running (treadmill)
  6. Standing Biceps Cable Curl
  7. Triceps Pushdown
Dumbbell Side Lateral Raise
W12-19-183 sets
15 lb
20
15 lb
20
15 lb
20
PR: 35 × 12 (568 days ago) [43%]
Machine Bicep Curls
W12-19-183 sets
65 lb
10
75 lb
10
80 lb
10
PR: 110 × 6 (764 days ago) [73%]
Machine Shoulder (Military) Press
W12-19-183 sets
90 lb
10
90 lb
7
90 lb
6
PR: 100 × 6 (918 days ago) [90%]
Machine Triceps Extension
W12-19-183 sets
110 lb
10
110 lb
10
120 lb
10
PR: 170 × 6 (909 days ago) [71%]
Running (treadmill)
W12-19-181 sets
3:00
0.2
PR: 1:00:11 (1107 days ago)
Standing Biceps Cable Curl
W12-19-183 sets
35 lb
10
42.5 lb
10
42.5 lb
10
PR: 110 × 11 (66 days ago) [39%]
Triceps Pushdown
W12-19-183 sets
65 lb
10
72.5 lb
10
72.5 lb
10
PR: 140 × 12 (6 days ago) [52%]