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Thu Jan 4 2024 5:03 PM

  • Lower Chest (2p)
  • Lats (2p)
  • Abductors (1p)
  • Glutes (2s)
  • Adductors (1p)
  • Core (1p)
  • Lower Abs (1p)
  • Cardio (1p)
  • Calves (1p)
  1. Abductor Machine
  2. Adductor Machine
  3. Machine Chest Fly (Pec Deck)
  4. Machine Chest Press
  5. Plank
  6. Wide-Grip Pull-Up
  7. Reverse Crunch
  8. Running
  9. Seated Calf Raise
  10. Wide-Grip Lat Pulldown
Abductor Machine
R1-4-244 sets
150 lb
12
170 lb
12
190 lb
12
210 lb
12
PR: 250 × 6 (725 days ago) [84%]
Adductor Machine
R1-4-244 sets
150 lb
12
170 lb
12
190 lb
12
210 lb
12
PR: 270 × 6 (917 days ago) [78%]
Machine Chest Fly (Pec Deck)
R1-4-244 sets
130 lb
12
145 lb
12
160 lb
10
170 lb
8
PR: 225 × 12 (22 days ago) [76%]
Machine Chest Press
R1-4-244 sets
80 lb
12
100 lb
12
120 lb
10
140 lb
8
PR: 190 × 12 (20 days ago) [74%]
Plank
R1-4-244 sets
0:30
0:30
0:30
1:00
PR: 2:01 (20 days ago)
Wide-Grip Pull-Up
R1-4-244 sets
-100 lb
12
-85 lb
10
-85 lb
8
-85 lb
5
PR: 0 × 3 (1339 days ago)
Reverse Crunch
R1-4-243 sets
0 lb
12
0 lb
12
0 lb
12
PR: 20 reps (1111 days ago)
Running
R1-4-242 sets
7:15
0.6
6:45
0.6
PR: 1:02:08 (734 days ago)
Seated Calf Raise
R1-4-244 sets
180 lb
12
200 lb
10
200 lb
10
135 lb
15
PR: 225 × 1 (796 days ago) [89%]
Wide-Grip Lat Pulldown
R1-4-244 sets
100 lb
12
120 lb
10
120 lb
8
120 lb
6
PR: 180 × 6 (667 days ago) [67%]