PreviousWed Dec 20Upper Abs, Lower Chest, Front Delts, Rear Delts, Upper Back, CalvesNextSat Dec 23Abductors, Adductors, Obliques, Calves, Upper Chest, Quads, Hamstrings, Lower Chest, Lats

Thu Dec 21 2023 4:57 PM

  • Biceps (2p)
  • Triceps (2p)
  • Side Delts (1p)
  • Upper Abs (1p)
  • Lower Back (1p)
  • Cardio (1p)
  • Lats (1p)
  • Glutes (1s)
  1. Cable Hammer Curls - Rope Attachment
  2. Cable Rope Overhead Triceps Extension
  3. Cable Seated Lateral Raise
  4. Machine Ab Crunch
  5. Machine Back Extension
  6. Machine Dips
  7. Machine Preacher Curls
  8. Running
  9. Wide-Grip Lat Pulldown
Cable Hammer Curls - Rope Attachment
R12-21-233 sets
32.5 lb
12
37.5 lb
12
37.5 lb
12
PR: 140 × 6 (49 days ago) [27%]
Cable Rope Overhead Triceps Extension
R12-21-233 sets
52.5 lb
11
52.5 lb
8
52.5 lb
8
PR: 132.5 × 7 (70 days ago) [40%]
Cable Seated Lateral Raise
R12-21-234 sets
20 lb
10
20 lb
10
22.5 lb
8
20 lb
10
PR: 40 × 6 (754 days ago) [56%]
Standing
Machine Ab Crunch
R12-21-234 sets
55 lb
12
75 lb
12
90 lb
12
100 lb
10
PR: 185 × 6 (212 days ago) [54%]
Machine Back Extension
R12-21-234 sets
60 lb
10
80 lb
10
100 lb
10
110 lb
10
PR: 255 × 12 (22 days ago) [43%]
Machine Dips
R12-21-234 sets
70 lb
12
90 lb
12
110 lb
12
130 lb
12
PR: 190 × 6 (920 days ago) [68%]
Machine Preacher Curls
R12-21-234 sets
40 lb
12
50 lb
12
65 lb
12
80 lb
9
PR: 155 × 6 (637 days ago) [52%]
Running
R12-21-232 sets
6:04
0.6
6:24
0.6
PR: 1:02:08 (734 days ago)
Wide-Grip Lat Pulldown
R12-21-233 sets
85 lb
12
100 lb
10
100 lb
10
PR: 180 × 6 (667 days ago) [56%]