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Sat Sep 7 2024 1:28 PM

  • Lower Chest (4p)
  • Triceps (1p, 2s)
  • Forearms (2p)
  • Obliques (1p)
  • Upper Chest (1p)
  • Upper Abs (1p)
  1. Push-Up
  2. Barbell Bench Press
  3. Rotary Torso Machine
  4. Incline Dumbbell Flyes
  5. Machine Triceps Extension
  6. Isolateral Plate Loaded Decline Press
  7. Exercise Ball Crunch
  8. Forearm Twist
  9. Cable Crossover
  10. Cable Wrist Curl
Push-Up
S9-7-241 sets
0 lb
20
PR: 25 × 15 (295 days ago) [0%]
Barbell Bench Press
S9-7-244 sets
135 lb
12
155 lb
10
175 lb
8
175 lb
8
PR: 275 × 2 (66 days ago) [64%]
Rotary Torso Machine
S9-7-244 sets
90 lb
12
110 lb
12
70 lb
12
70 lb
12
PR: 200 × 12 (562 days ago) [55%]
Focus on lower weight explosive up movement slow excentric
Incline Dumbbell Flyes
S9-7-244 sets
30 lb
12
30 lb
12
35 lb
12
40 lb
12
PR: 55 × 8 (626 days ago) [73%]
Focus on proper form
Machine Triceps Extension
S9-7-244 sets
45 lb
12
55 lb
12
65 lb
12
75 lb
12
PR: 170 × 6 (909 days ago) [44%]
Horizontal extension, make new exercise
Isolateral Plate Loaded Decline Press
S9-7-244 sets
90 lb
12
140 lb
12
130 lb
12
110 lb
12
PR: 230 × 6 (349 days ago) [61%]
Exercise Ball Crunch
S9-7-244 sets
25 lb
20
25 lb
20
25 lb
20
25 lb
20
PR: 50 × 30 (7 days ago) [50%]
Forearm Twist
S9-7-244 sets
25 lb
25
30 lb
25
35 lb
25
40 lb
25
PR: 65 × 10 (13 days ago) [62%]
Grip is tough
Cable Crossover
S9-7-245 sets
12.5 lb
12
17.5 lb
12
22.5 lb
12
30 lb
12
35 lb
12
PR: 85 × 6 (742 days ago) [41%]
Cable Wrist Curl
S9-7-244 sets
20 lb
12
30 lb
12
40 lb
12
50 lb
12
PR: 90 × 6 (18 days ago) [56%]