PreviousThu Jul 11Quads, Rear Delts, Lower Abs, Calves, Front DeltsNextSat Jul 13Triceps, Lower Chest

Fri Jul 12 2024 3:31 PM

  • Biceps (2p, 1s)
  • Forearms (2p, 1s)
  • Upper Back (2p, 1s)
  • Lats (2p)
  • Upper Abs (1p)
  • Obliques (1p)
  • Cardio (1p)
  1. Chin-Up
  2. EZ-Bar Curl
  3. Hammer Dumbbell Curl
  4. Isolateral Plate Loaded High Row
  5. Machine Ab Crunch
  6. One-Arm Dumbbell Row
  7. Palms-Down Dumbbell Wrist Curl Over A Bench
  8. Palms-Up Dumbbell Wrist Curl Over A Bench
  9. Rotary Torso Machine
  10. Running (treadmill)
  11. Seated Cable Row
Chin-Up
F7-12-244 sets
-70 lb
12
-55 lb
10
-40 lb
8
-25 lb
6
PR: -25 × 6 (688 days ago)
EZ-Bar Curl
F7-12-244 sets
40 lb
12
50 lb
12
60 lb
12
70 lb
8
PR: 100 × 5 (22 days ago) [70%]
Hammer Dumbbell Curl
F7-12-244 sets
25 lb
12
30 lb
12
35 lb
8
40 lb
6
PR: 45 × 12 (1032 days ago) [89%]
Isolateral Plate Loaded High Row
F7-12-244 sets
90 lb
12
130 lb
10
140 lb
10
160 lb
10
PR: 180 × 12 (464 days ago) [89%]
Machine Ab Crunch
F7-12-244 sets
70 lb
12
90 lb
12
110 lb
12
130 lb
12
PR: 185 × 6 (212 days ago) [70%]
One-Arm Dumbbell Row
F7-12-244 sets
40 lb
12
45 lb
12
45 lb
12
50 lb
10
PR: 55 × 8 (658 days ago) [91%]
Palms-Down Dumbbell Wrist Curl Over A Bench
F7-12-244 sets
20 lb
9
20 lb
8
20 lb
8
20 lb
8
PR: 30 × 12 (930 days ago) [67%]
Palms-Up Dumbbell Wrist Curl Over A Bench
F7-12-244 sets
25 lb
10
25 lb
10
25 lb
10
25 lb
10
PR: 40 × 10 (559 days ago) [63%]
Rotary Torso Machine
F7-12-244 sets
110 lb
12
130 lb
12
150 lb
12
160 lb
12
PR: 200 × 12 (562 days ago) [80%]
Running (treadmill)
F7-12-241 sets
7:00
0.6
PR: 1:00:11 (1107 days ago)
Seated Cable Row
F7-12-244 sets
130 lb
8
130 lb
8
130 lb
8
130 lb
8
PR: 180 × 7 (607 days ago) [72%]
Grip is struggling. Feels heavier than Galter.