PreviousSun Sep 18Lower Chest, Rear Delts, Hamstrings, Quads, Lower BackNextSat Sep 24Abductors, Adductors, Glutes, Calves

Tue Sep 20 2022 11:35 AM

  • Forearms (2p)
  • Triceps (1p)
  • Cardio (1p)
  • Side Delts (1p)
  • Front Delts (1p)
  • Biceps (1p)
  1. Cable Rope Overhead Triceps Extension
  2. Cycling (stationary)
  3. Dumbbell Side Lateral Raise
  4. Palms-Down Barbell Wrist Curl Over A Bench
  5. Palms-Up Barbell Wrist Curl Over A Bench
  6. Seated Dumbbell Shoulder Press
  7. Standing Biceps Cable Curl
Cable Rope Overhead Triceps Extension
T9-20-223 sets
42.5 lb
10
50 lb
8
50 lb
10
PR: 132.5 × 7 (70 days ago) [38%]
Cycling (stationary)
T9-20-221 sets
5:00
1.2
Dumbbell Side Lateral Raise
T9-20-223 sets
10 lb
10
15 lb
10
17.5 lb
10
PR: 35 × 12 (568 days ago) [50%]
Palms-Down Barbell Wrist Curl Over A Bench
T9-20-223 sets
20 lb
10
30 lb
10
30 lb
10
PR: 70 × 4 (347 days ago) [43%]
Palms-Up Barbell Wrist Curl Over A Bench
T9-20-223 sets
20 lb
10
30 lb
7
30 lb
5
PR: 70 × 8 (347 days ago) [43%]
Seated Dumbbell Shoulder Press
T9-20-223 sets
27.5 lb
10
27.5 lb
10
27.5 lb
10
PR: 45 × 6 (702 days ago) [61%]
Standing Biceps Cable Curl
T9-20-223 sets
30 lb
10
35 lb
10
42.5 lb
10
PR: 110 × 11 (66 days ago) [39%]