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Fri Mar 15 2024 12:14 PM

  • Biceps (2p, 1s)
  • Upper Abs (1p)
  • Triceps (1p)
  • Forearms (1p)
  • Lats (1p)
  • Side Delts (1p)
  • Front Delts (1p)
  • Cardio (1p)
  1. Cable Crunch
  2. Cable Rope Overhead Triceps Extension
  3. Cable Wrist Curl
  4. Chin-Up
  5. Dumbbell Side Lateral Raise
  6. High Cable Curls
  7. Standing Dumbbell Shoulder Press
  8. Standing One-Arm Biceps Cable Curl
  9. Trail Running
Cable Crunch
F3-15-244 sets
100 lb
12
115 lb
10
130 lb
8
145 lb
6
PR: 200 × 12 (18 days ago) [73%]
Cable Rope Overhead Triceps Extension
F3-15-244 sets
60 lb
12
70 lb
10
85 lb
10
100 lb
10
PR: 132.5 × 7 (70 days ago) [75%]
Cable Wrist Curl
F3-15-244 sets
30 lb
12
40 lb
10
50 lb
10
60 lb
10
PR: 90 × 6 (18 days ago) [67%]
Chin-Up
F3-15-244 sets
-70 lb
12
-55 lb
10
-40 lb
8
-25 lb
5
PR: -25 × 6 (688 days ago)
Dumbbell Side Lateral Raise
F3-15-244 sets
20 lb
12
20 lb
10
20 lb
10
25 lb
10
PR: 35 × 12 (568 days ago) [71%]
High Cable Curls
F3-15-244 sets
40 lb
12
50 lb
10
60 lb
10
30 lb
10
PR: 60 × 12 (578 days ago) [100%]
Most sets were 1 arm at a time. Last set both arms at same time. Standing exercise where you look in mirror and flex biceps upward
Standing Dumbbell Shoulder Press
F3-15-244 sets
25 lb
12
30 lb
10
35 lb
10
40 lb
8
PR: 55 × 7 (590 days ago) [73%]
Standing One-Arm Biceps Cable Curl
F3-15-244 sets
50 lb
12
60 lb
10
70 lb
7
75 lb
6
PR: 75 × 6 (717 days ago) [100%]
Trail Running
F3-15-241 sets
6:00
0.6