PreviousThu Dec 21Biceps, Triceps, Side Delts, Upper Abs, Lower Back, LatsNextSun Dec 24Front Delts, Upper Abs, Biceps, Triceps, Calves, Hamstrings

Sat Dec 23 2023 4:51 PM

  • Glutes (3s)
  • Abductors (1p)
  • Adductors (1p)
  • Obliques (1p)
  • Calves (1p)
  • Upper Chest (1p)
  • Quads (1p)
  • Hamstrings (1p)
  • Lower Chest (1p)
  • Cardio (1p)
  • Lats (1p)
  • Core (1s)
  1. Abductor Machine
  2. Adductor Machine
  3. Barbell Side Bend
  4. Calf Press On The Leg Press Machine
  5. Isolateral Plate Loaded Incline Press
  6. Leg Press
  7. Lying Leg Curls
  8. Machine Chest Press
  9. Running
  10. Straight Arm Pulldown
Abductor Machine
S12-23-234 sets
130 lb
12
150 lb
12
170 lb
12
190 lb
12
PR: 250 × 6 (725 days ago) [76%]
Adductor Machine
S12-23-234 sets
130 lb
12
150 lb
12
170 lb
12
190.5 lb
12
PR: 270 × 6 (917 days ago) [71%]
Barbell Side Bend
S12-23-234 sets
40 lb
10
40 lb
8
40 lb
6
40 lb
6
PR: 70 × 12 (379 days ago) [57%]
Calf Press On The Leg Press Machine
S12-23-234 sets
90 lb
12
180 lb
12
225 lb
12
225 lb
12
PR: 630 × 6 (703 days ago) [36%]
Isolateral Plate Loaded Incline Press
S12-23-234 sets
50 lb
12
70 lb
12
70 lb
12
70 lb
12
PR: 230 × 6 (62 days ago) [30%]
Last rep one arm at a time
Leg Press
S12-23-234 sets
90 lb
12
180 lb
12
225 lb
10
225 lb
10
PR: 630 × 6 (703 days ago) [36%]
Lying Leg Curls
S12-23-234 sets
50 lb
12
70 lb
12
80 lb
10
90 lb
8
PR: 130 × 8 (73 days ago) [69%]
Machine Chest Press
S12-23-234 sets
50 lb
12
70 lb
12
90 lb
12
110 lb
12
PR: 190 × 12 (20 days ago) [58%]
Running
S12-23-232 sets
7:00
0.6
6:04
0.6
PR: 1:02:08 (734 days ago)
Straight Arm Pulldown
S12-23-234 sets
50 lb
12
70 lb
12
85 lb
12
100 lb
12
PR: 155 × 10 (24 days ago) [65%]