PreviousFri Apr 12Quads, Calves, HamstringsNextSun Apr 14Cardio

Sat Apr 13 2024 11:28 AM

  • Lats (2p)
  • Forearms (2p)
  • Biceps (1p, 1s)
  • Upper Back (1p)
  • Rear Delts (1p)
  • Obliques (1p)
  • Cardio (1p)
  • Front Delts (1p)
  1. Chin-Up
  2. High Cable Curls
  3. Isolateral Plate Loaded High Row
  4. Palms-Down Dumbbell Wrist Curl Over A Bench
  5. Palms-Up Dumbbell Wrist Curl Over A Bench
  6. Reverse Cable Flyes
  7. Rotary Torso Machine
  8. Running (treadmill)
  9. Standing Dumbbell Shoulder Press
  10. Straight Arm Pulldown
Chin-Up
S4-13-244 sets
-70 lb
12
-55 lb
10
-40 lb
8
-25 lb
6
PR: -25 × 6 (688 days ago)
Right front shoulder still sore from tues or wed workout
High Cable Curls
S4-13-244 sets
30 lb
12
40 lb
10
50 lb
8
60 lb
6
PR: 60 × 12 (578 days ago) [100%]
Isolateral Plate Loaded High Row
S4-13-244 sets
90 lb
12
110 lb
10
130 lb
8
150 lb
8
PR: 180 × 12 (464 days ago) [83%]
Palms-Down Dumbbell Wrist Curl Over A Bench
S4-13-244 sets
15 lb
12
17.5 lb
10
20 lb
12
25 lb
7
PR: 30 × 12 (930 days ago) [83%]
Palms-Up Dumbbell Wrist Curl Over A Bench
S4-13-244 sets
15 lb
12
17.5 lb
10
20 lb
12
25 lb
10
PR: 40 × 10 (559 days ago) [63%]
Reverse Cable Flyes
S4-13-244 sets
12.5 lb
12
12.5 lb
12
17.5 lb
10
17.5 lb
8
PR: 27.5 × 8 (754 days ago) [64%]
Rotary Torso Machine
S4-13-244 sets
115 lb
12
130 lb
10
145 lb
10
160 lb
8
PR: 200 × 12 (562 days ago) [80%]
Running (treadmill)
S4-13-241 sets
5:00
0.5
PR: 1:00:11 (1107 days ago)
Standing Dumbbell Shoulder Press
S4-13-244 sets
30 lb
12
35 lb
10
40 lb
8
45 lb
8
PR: 55 × 7 (590 days ago) [82%]
Straight Arm Pulldown
S4-13-244 sets
110 lb
12
125 lb
10
140 lb
8
155 lb
6
PR: 155 × 10 (24 days ago) [100%]