PreviousMon Mar 24CardioNextMon Mar 31Rear Delts, Lats, Obliques, Upper Back

Mon Mar 24 2025 4:12 PM

  • Side Delts (3p)
  • Front Delts (2p)
  • Cardio (1p)
  • Rear Delts (1p)
  • Traps (1s)
  1. Running (treadmill)
  2. Isolateral Lateral Shoulder Raise
  3. Angled Overhead Press Plate Machine
  4. Reverse Flyes
  5. Standing Cable Lateral Raise
  6. Smith Machine Upright Row
  7. Isolateral Plate Loaded Shoulder Press
Running (treadmill)
M3-241 sets
6:33
0.53
PR: 1:00:11 (1107 days ago)
Isolateral Lateral Shoulder Raise
M3-246 sets
40 lb
20
45 lb
15
45 lb
15
40 lb
15
30 lb
15
20 lb
20
PR: 50 × 15 (350 days ago) [90%]
Angled Overhead Press Plate Machine
M3-245 sets
70 lb
12
90 lb
12
110 lb
12
90 lb
12
70 lb
12
PR: 110 × 12 (343 days ago) [100%]
Reverse Flyes
M3-244 sets
60 lb
15
70 lb
15
80 lb
15
60 lb
15
PR: 160 × 12 (22 days ago) [50%]
Standing Cable Lateral Raise
M3-244 sets
20 lb
15
25 lb
15
30 lb
15
30 lb
15
PR: 30 × 15 (343 days ago) [100%]
Smith Machine Upright Row
M3-244 sets
20 lb
15
20 lb
15
20 lb
15
20 lb
15
PR: 20 × 15 (343 days ago) [100%]
Counting weight only. Slow decline.
Isolateral Plate Loaded Shoulder Press
M3-243 sets
90 lb
12
110 lb
12
110 lb
12
PR: 170 × 9 (311 days ago) [65%]