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Tue Apr 9 2024 7:39 PM

  • Forearms (2p)
  • Biceps (1p, 1s)
  • Triceps (1p)
  • Side Delts (1p)
  • Lower Abs (1p)
  • Cardio (1p)
  • Front Delts (1p)
  1. Cable Hammer Curls - Rope Attachment
  2. Cable Rope Overhead Triceps Extension
  3. Cable Seated Lateral Raise
  4. Cable Wrist Curl
  5. Roman Chair Straight Leg Raise
  6. Reverse Barbell Curl
  7. Running (treadmill)
  8. Smith Machine Overhead Shoulder Press
Cable Hammer Curls - Rope Attachment
T4-9-244 sets
60 lb
12
70 lb
10
85 lb
8
100 lb
10
PR: 140 × 6 (95 days ago) [71%]
Cable Rope Overhead Triceps Extension
T4-9-244 sets
60 lb
12
70 lb
10
85 lb
8
100 lb
12
PR: 132.5 × 7 (116 days ago) [75%]
Cable Seated Lateral Raise
T4-9-244 sets
25 lb
12
30 lb
10
30 lb
8
25 lb
10
PR: 40 × 6 (800 days ago) [75%]
Cable Wrist Curl
T4-9-244 sets
40 lb
12
50 lb
10
60 lb
10
65 lb
10
PR: 90 × 6 (64 days ago) [72%]
Both grips; upward and downward each full set
Roman Chair Straight Leg Raise
T4-9-243 sets
0 lb
15
0 lb
15
0 lb
15
PR: 20 × 12 (262 days ago) [0%]
Reverse Barbell Curl
T4-9-244 sets
25 lb
12
30 lb
10
35 lb
8
40 lb
8
PR: 70 × 9 (31 days ago) [57%]
Running (treadmill)
T4-9-242 sets
5:00
0.5
5:00
0.5
PR: 1:00:11 (1153 days ago)
Smith Machine Overhead Shoulder Press
T4-9-244 sets
45 lb
10
95 lb
12
115 lb
6
95 lb
8
PR: 135 × 8 (122 days ago) [85%]