Workout - Thursday, December 5, 2024 4:45 PM

Workout

Running (treadmill)
00:06:39 sec x 0.61 mi
Reverse Flyes
60 lb x 12 reps
90 lb x 12 reps
100 lb x 12 reps
110 lb x 12 reps
120 lb x 12 reps
Machine Chest Fly (Pec Deck)
100 lb x 12 reps
150 lb x 12 reps
160 lb x 12 reps
170 lb x 12 reps
180 lb x 12 reps
Exercise Ball Crunch
x 30 reps
x 30 reps
x 30 reps
x 30 reps
Cable Bar Overhead Triceps Extension
70 lb x 12 reps
120 lb x 12 reps
130 lb x 12 reps
140 lb x 12 reps
150 lb x 12 reps
Lying Leg Curls
50 lb x 12 reps
60 lb x 12 reps
70 lb x 12 reps
80 lb x 12 reps
Pin Press
45 lb x 12 reps
95 lb x 12 reps
115 lb x 12 reps
135 lb x 12 reps
155 lb x 12 reps
Rotary Torso Machine
100 lb x 12 reps
120 lb x 12 reps
130 lb x 12 reps
140 lb x 12 reps
Dumbbell 2-Arm Triceps Extension
45 lb x 12 reps
50 lb x 12 reps
55 lb x 10 reps
45 lb x 12 reps
Single Leg Extension
40 lb x 12 reps
50 lb x 12 reps
60 lb x 12 reps
70 lb x 12 reps
80 lb x 12 reps
90 lb x 12 reps
Abductor Machine
90 lb x 12 reps
100 lb x 12 reps
110 lb x 12 reps
120 lb x 12 reps
Adductor Machine
90 lb x 12 reps
100 lb x 12 reps
110 lb x 12 reps
120 lb x 12 reps
Triceps Pushdown - Rope Attachment
40 lb x 12 reps
80 lb x 12 reps
90 lb x 12 reps
100 lb x 12 reps
110 lb x 10 reps