PreviousThu Mar 13Upper Abs, Abductors, Adductors, Glutes, Quads, Side Delts, Hamstrings, CalvesNextSun Mar 16Abductors, Adductors, Triceps, Biceps, Lower Abs, Forearms, Upper Abs

Fri Mar 14 2025 5:32 PM

5:32 PM - 8:03 PMQuads
  • Lats (3p)
  • Lower Chest (2p)
  • Upper Back (1p, 2s)
  • Cardio (1p)
  • Abductors (1p)
  • Glutes (2s)
  • Adductors (1p)
  • Upper Chest (1p)
  • Rear Delts (1p)
  • Upper Abs (1p)
  1. Running (treadmill)
  2. Lat Pulldown Machine
  3. Machine Chest Fly (Pec Deck)
  4. Abductor Machine
  5. Adductor Machine
  6. Isolateral DY Row
  7. Isolateral Plate Loaded Incline Press
  8. Wide Grip Cable Row
  9. Machine Chest Press
  10. Reverse Flyes
  11. T-Bar Row
  12. Hammer Strength Ab Crunch
Running (treadmill)
F3-141 sets
6:19
0.61
PR: 1:00:11 (1103 days ago)
Lat Pulldown Machine
F3-144 sets
66 lb
12
77 lb
12
88 lb
12
99 lb
12
PR: 170 × 7 (8 days ago) [58%]
Machine Chest Fly (Pec Deck)
F3-144 sets
60 lb
12
90 lb
12
105 lb
12
120 lb
12
PR: 225 × 12 (18 days ago) [53%]
Abductor Machine
F3-144 sets
70 lb
12
90 lb
12
100 lb
12
110 lb
12
PR: 250 × 6 (721 days ago) [44%]
Adductor Machine
F3-144 sets
70 lb
12
90 lb
12
100 lb
12
110 lb
12
PR: 270 × 6 (913 days ago) [41%]
Isolateral DY Row
F3-144 sets
70 lb
12
90 lb
12
110 lb
12
130 lb
12
PR: 170 × 12 (241 days ago) [76%]
Isolateral Plate Loaded Incline Press
F3-144 sets
90 lb
12
110 lb
12
130 lb
12
150 lb
12
PR: 230 × 6 (58 days ago) [65%]
Wide Grip Cable Row
F3-144 sets
75 lb
12
90 lb
12
105 lb
12
120 lb
12
PR: 160 × 6 (637 days ago) [75%]
Machine Chest Press
F3-146 sets
77 lb
12
88 lb
12
99 lb
12
110 lb
12
121 lb
12
132 lb
12
PR: 190 × 12 (16 days ago) [69%]
Reverse Flyes
F3-144 sets
66 lb
12
77 lb
12
88 lb
12
99 lb
12
PR: 160 × 12 (18 days ago) [62%]
T-Bar Row
F3-144 sets
45 lb
12
65 lb
12
85 lb
12
105 lb
12
PR: 105 × 12 (349 days ago) [100%]
Hammer Strength Ab Crunch
F3-144 sets
25 lb
12
25 lb
12
25 lb
12
25 lb
12
PR: 70 × 12 (344 days ago) [36%]