PreviousThu Jul 18Quads, Calves, Lower ChestNextSat Jul 20Side Delts, Biceps, Upper Abs, Front Delts, Triceps

Thu Jul 18 2024 11:00 AM

  • Lower Chest (2p)
  • Forearms (2p)
  • Cardio (1p)
  • Upper Chest (1p)
  • Quads (1p)
  • Hamstrings (1p)
  • Adductors (1p)
  • Glutes (2s)
  • Abductors (1p)
  • Calves (1p)
  1. Running (treadmill)
  2. Isolateral Plate Loaded Incline Press
  3. Leg Extensions
  4. Cable Crossover
  5. Lying Leg Curls
  6. Palms-Up Dumbbell Wrist Curl Over A Bench
  7. Palms-Down Dumbbell Wrist Curl Over A Bench
  8. Adductor Machine
  9. Abductor Machine
  10. Isolateral Plate Loaded Decline Press
  11. Standing Calf Raise
Running (treadmill)
R7-18-241 sets
8:00
0.6
PR: 1:00:11 (1107 days ago)
Isolateral Plate Loaded Incline Press
R7-18-244 sets
140 lb
12
160 lb
12
180 lb
12
200 lb
5
PR: 230 × 6 (62 days ago) [87%]
Leg Extensions
R7-18-244 sets
90 lb
12
100 lb
12
110 lb
12
120 lb
12
PR: 205 × 12 (19 days ago) [59%]
Cable Crossover
R7-18-244 sets
25 lb
12
30 lb
12
35 lb
12
40 lb
5
PR: 85 × 6 (742 days ago) [47%]
Lying Leg Curls
R7-18-244 sets
80 lb
12
90 lb
8
80 lb
8
80 lb
8
PR: 130 × 8 (73 days ago) [69%]
Palms-Up Dumbbell Wrist Curl Over A Bench
R7-18-244 sets
25 lb
12
30 lb
12
30 lb
12
35 lb
10
PR: 40 × 10 (559 days ago) [88%]
Palms-Down Dumbbell Wrist Curl Over A Bench
R7-18-244 sets
20 lb
12
25 lb
9
25 lb
8
25 lb
8
PR: 30 × 12 (930 days ago) [83%]
Adductor Machine
R7-18-244 sets
100 lb
12
110 lb
12
120 lb
12
130 lb
12
PR: 270 × 6 (917 days ago) [48%]
Abductor Machine
R7-18-244 sets
100 lb
12
110 lb
12
120 lb
12
130 lb
7
PR: 250 × 6 (725 days ago) [52%]
Isolateral Plate Loaded Decline Press
R7-18-244 sets
90 lb
12
140 lb
12
160 lb
12
180 lb
10
PR: 230 × 6 (349 days ago) [78%]
Standing Calf Raise
R7-18-244 sets
100 lb
12
120 lb
12
140 lb
12
160 lb
12
PR: 450 × 12 (297 days ago) [36%]