PreviousThu Jan 18Upper Abs, Triceps, Lats, Biceps, Lower AbsNextSat Jan 20Cardio

Fri Jan 19 2024 12:07 PM

  • Glutes (1p, 1s)
  • Hamstrings (1p, 1s)
  • Adductors (1p)
  • Side Delts (1p)
  • Rear Delts (1p)
  • Front Delts (1p)
  • Obliques (1p)
  • Cardio (1p)
  1. Barbell Hip Thrust
  2. Cable Hip Adduction
  3. Cable Seated Lateral Raise
  4. Face Pull
  5. Machine Shoulder (Military) Press
  6. Rotary Torso Machine
  7. Running (treadmill)
  8. Seated Leg Curl
Barbell Hip Thrust
F1-19-244 sets
50 lb
12
70 lb
10
90 lb
9
110 lb
8
PR: 110 × 12 (556 days ago) [100%]
Counting plates only
Cable Hip Adduction
F1-19-243 sets
10 lb
10
20 lb
10
25 lb
5
PR: 45 × 8 (73 days ago) [56%]
Single leg es h leg did each rep
Cable Seated Lateral Raise
F1-19-244 sets
25 lb
12
30 lb
10
35 lb
8
35 lb
8
PR: 40 × 6 (754 days ago) [88%]
Face Pull
F1-19-245 sets
10 lb
12
15 lb
12
20 lb
12
25 lb
12
30 lb
12
PR: 130 × 12 (108 days ago) [23%]
Machine Shoulder (Military) Press
F1-19-244 sets
80 lb
12
90 lb
9
90 lb
5
90 lb
5
PR: 100 × 6 (918 days ago) [90%]
Rotary Torso Machine
F1-19-244 sets
90 lb
12
110 lb
10
120 lb
10
130 lb
10
PR: 200 × 12 (562 days ago) [65%]
Running (treadmill)
F1-19-241 sets
4:45
0.5
PR: 1:00:11 (1107 days ago)
Seated Leg Curl
F1-19-244 sets
80 lb
12
90 lb
10
100 lb
8
110 lb
6
PR: 160 × 7 (310 days ago) [69%]