PreviousSun May 14Glutes, Upper Back, Lower BackNextFri May 19Adductors, Quads, Calves, Hamstrings

Mon May 15 2023 11:37 AM

  • Rear Delts (1p)
  • Front Delts (1p)
  • Cardio (1p)
  • Biceps (1p)
  • Triceps (1p)
  1. Cable External Rotation
  2. Cable Shoulder Press
  3. Cycling (stationary)
  4. Machine Bicep Curls
  5. Machine Triceps Extension
Cable External Rotation
M5-15-234 sets
10 lb
12
15 lb
10
15 lb
12
15 lb
12
PR: 30 × 10 (1122 days ago) [50%]
Cable Shoulder Press
M5-15-234 sets
10 lb
12
15 lb
12
20 lb
12
25 lb
12
PR: 45 × 10 (1666 days ago) [56%]
Single arm 12 each
Cycling (stationary)
M5-15-231 sets
5:13
1
Machine Bicep Curls
M5-15-234 sets
50 lb
12
60 lb
12
70 lb
12
80 lb
12
PR: 110 × 6 (764 days ago) [73%]
Machine Triceps Extension
M5-15-234 sets
90 lb
12
120 lb
12
130 lb
12
140 lb
12
PR: 170 × 6 (909 days ago) [82%]