PreviousFri May 3Biceps, Lower Chest, Traps, Rear Delts, Upper Chest, Upper Abs, CardioNextMon May 6Abductors, Adductors, Quads, Biceps, Triceps, Hamstrings, Obliques, Cardio, Calves

Sat May 4 2024 5:14 PM

  • Cardio (2p)
  • Upper Abs (1p)
  • Forearms (1p)
  • Glutes (1p)
  • Calves (1p)
  • Lower Abs (1p)
  • Lats (1p)
  • Hamstrings (1s)
  1. Cable Crunch
  2. Cable Wrist Curl
  3. Glute Kickback Machine
  4. Running (treadmill)
  5. Seated Calf Raise
  6. Walking (treadmill)
  7. Weighted Hanging Leg Raise
  8. Wide-Grip Lat Pulldown
Cable Crunch
S5-4-244 sets
35 lb
12
42.5 lb
10
50 lb
10
57.5 lb
8
PR: 200 × 12 (18 days ago) [29%]
Cable Wrist Curl
S5-4-244 sets
25 lb
12
30 lb
10
35 lb
8
40 lb
8
PR: 90 × 6 (18 days ago) [44%]
Glute Kickback Machine
S5-4-243 sets
70 lb
12
90 lb
10
110 lb
8
PR: 160 × 12 (603 days ago) [69%]
Running (treadmill)
S5-4-241 sets
5:00
0.5
PR: 1:00:11 (1107 days ago)
Seated Calf Raise
S5-4-244 sets
135 lb
12
160 lb
10
185 lb
10
205 lb
8
PR: 225 × 1 (796 days ago) [91%]
Walking (treadmill)
S5-4-241 sets
10:00
0.5
PR: 30:00 (654 days ago)
Incline for zone 2
Weighted Hanging Leg Raise
S5-4-244 sets
10 lb
12
10 lb
12
10 lb
12
10 lb
12
PR: 20 × 10 (641 days ago) [50%]
Dip station
Wide-Grip Lat Pulldown
S5-4-244 sets
120 lb
12
140 lb
10
160 lb
8
180 lb
6
PR: 180 × 6 (667 days ago) [100%]
Last set nearly impossible and terrible form surely