Workout - Sunday, December 1, 2024 11:27 AM

Workout

Running (treadmill)
00:06:20 sec x 0.59 mi
Hip Belt Squats
90 lb x 12 reps
120 lb x 12 reps
140 lb x 12 reps
160 lb x 12 reps
Isolateral Plate Loaded Shoulder Press
70 lb x 12 reps
90 lb x 12 reps
120 lb x 12 reps
140 lb x 8 reps
Abductor Machine
85 lb x 12 reps
95 lb x 12 reps
105 lb x 12 reps
115 lb x 12 reps
Adductor Machine
85 lb x 12 reps
95 lb x 12 reps
105 lb x 12 reps
115 lb x 12 reps
Cable Standing Lateral Raise (Cuffed)
12.5 lb x 12 reps
17.5 lb x 12 reps
22.5 lb x 8 reps
22.5 lb x 6 reps
Glute Press
40 lb x 12 reps
50 lb x 12 reps
60 lb x 12 reps
70 lb x 12 reps
Standing Front Barbell Raise Over Head
30 lb x 12 reps
40 lb x 12 reps
50 lb x 12 reps
60 lb x 6 reps
Exercise Ball Crunch
x 30 reps
x 30 reps
x 30 reps
x 30 reps
x 30 reps
Seated Calf Raise
110 lb x 12 reps
160 lb x 12 reps
180 lb x 8 reps
160 lb x 12 reps
Tibia Machine
20 lb x 12 reps
30 lb x 12 reps
35 lb x 12 reps
40 lb x 9 reps
Machine Ab Crunch
100 lb x 12 reps
120 lb x 12 reps
140 lb x 12 reps
160 lb x 12 reps