PreviousSun Mar 16Abductors, Adductors, Triceps, Biceps, Lower Abs, Forearms, Upper AbsNextTue Mar 18Upper Chest, Forearms, Lower Abs, Upper Abs, Cardio, Lower Chest, Obliques

Mon Mar 17 2025 4:41 PM

  • Front Delts (3p)
  • Cardio (2p)
  • Side Delts (2p)
  • Traps (1p, 1s)
  • Rear Delts (1p)
  1. Running (treadmill)
  2. Isolateral Lateral Shoulder Raise
  3. Isolateral Plate Loaded Shoulder Press
  4. Bent Arm Reverse Fly Machine
  5. Smith Machine Overhead Shoulder Press
  6. Front Cable Raise
  7. Isolateral Upright Shoulder Row
  8. Platform Shrug Machine
  9. Incline Walking (treadmill)
Running (treadmill)
M3-171 sets
6:40
0.63
PR: 1:00:11 (1107 days ago)
Isolateral Lateral Shoulder Raise
M3-174 sets
40 lb
20
50 lb
15
40 lb
20
30 lb
20
PR: 50 × 15 (350 days ago) [100%]
Basically half reps. Workout with Kevin
Isolateral Plate Loaded Shoulder Press
M3-174 sets
90 lb
12
120 lb
9
90 lb
12
90 lb
12
PR: 170 × 9 (311 days ago) [71%]
2nd set failure
Bent Arm Reverse Fly Machine
M3-174 sets
50 lb
15
60 lb
15
70 lb
15
80 lb
15
PR: 80 × 15 (350 days ago) [100%]
Smith Machine Overhead Shoulder Press
M3-174 sets
50 lb
12
90 lb
12
100 lb
6
90 lb
10
PR: 135 × 8 (76 days ago) [74%]
Using a bench slightly leaned back. Don’t want to do staging up otherwise it risks injury
Front Cable Raise
M3-173 sets
20 lb
20
30 lb
19
30 lb
20
PR: 60 × 6 (724 days ago) [50%]
Single arm at a time
Isolateral Upright Shoulder Row
M3-174 sets
20 lb
12
40 lb
12
60 lb
12
80 lb
12
PR: 80 × 12 (350 days ago) [100%]
Platform Shrug Machine
M3-174 sets
90 lb
20
140 lb
20
180 lb
20
230 lb
15
PR: 230 × 15 (350 days ago) [100%]
Incline Walking (treadmill)
M3-171 sets
21:12
1.18
PR: 34:04 (428 days ago)