PreviousSat Jan 27Glutes, Lower Abs, Upper Back, Hamstrings, LatsNextMon Jan 29Abductors, Adductors, Calves, Quads

Sun Jan 28 2024 11:17 AM

  • Biceps (2p)
  • Forearms (1p)
  • Side Delts (1p)
  • Triceps (1p)
  1. Cable Wrist Curl
  2. Dumbbell Bicep Curl
  3. Dumbbell Side Lateral Raise
  4. Machine Bicep Curls
  5. Machine Triceps Extension
Cable Wrist Curl
U1-28-245 sets
10 lb
12
20 lb
12
30 lb
12
40 lb
10
50 lb
10
PR: 90 × 6 (64 days ago) [56%]
Each set is both upward and downward grip, each grip does full count of reps
Dumbbell Bicep Curl
U1-28-243 sets
25 lb
12
30 lb
10
35 lb
8
PR: 45 × 6 (745 days ago) [78%]
Dumbbell Side Lateral Raise
U1-28-243 sets
15 lb
12
20 lb
10
25 lb
8
PR: 35 × 12 (614 days ago) [71%]
Machine Bicep Curls
U1-28-244 sets
65 lb
12
80 lb
10
95 lb
8
110 lb
6
PR: 110 × 6 (810 days ago) [100%]
Machine Triceps Extension
U1-28-244 sets
95 lb
12
110 lb
10
125 lb
8
125 lb
8
PR: 170 × 6 (955 days ago) [74%]