PreviousTue Apr 15Core, Abductors, Adductors, Forearms, Calves, Glutes, Upper Chest, Cardio, Lower Chest, Quads, Upper Abs, TricepsNextSat Apr 19Upper Abs, Abs, Upper Chest, Triceps, Obliques, Core

Fri Apr 18 2025 4:31 PM

  • Quads (2p)
  • Core (2p)
  • Glutes (1p, 1s)
  • Hamstrings (1p, 1s)
  • Cardio (1p)
  • Calves (1p)
  • Tibialis (1p)
  1. Running (treadmill)
  2. Barbell Squat
  3. Plank
  4. Ab Wheel (kneeling)
  5. Leg Extensions
  6. Seated Leg Curl
  7. Glute Drive Plate Machine
  8. Seated Calf Raise
  9. Tibia Machine
Running (treadmill)
F4-181 sets
3:00
0.24
PR: 1:00:11 (1107 days ago)
Barbell Squat
F4-184 sets
45 lb
12
95 lb
12
115 lb
12
135 lb
12
PR: 195 × 8 (603 days ago) [69%]
Plank
F4-183 sets
1:00
1:00
1:00
PR: 2:01 (20 days ago)
Ab Wheel (kneeling)
F4-183 sets
0 lb
15
0 lb
15
0 lb
15
PR: 17 reps (20 days ago)
Leg Extensions
F4-184 sets
90 lb
12
100 lb
12
110 lb
12
120 lb
12
PR: 205 × 12 (19 days ago) [59%]
Seated Leg Curl
F4-184 sets
90 lb
12
100 lb
12
110 lb
12
120 lb
12
PR: 160 × 7 (310 days ago) [75%]
Glute Drive Plate Machine
F4-184 sets
140 lb
12
180 lb
12
200 lb
12
220 lb
12
PR: 250 × 12 (25 days ago) [88%]
Seated Calf Raise
F4-184 sets
140 lb
12
180 lb
12
200 lb
12
220 lb
12
PR: 225 × 1 (796 days ago) [98%]
Tibia Machine
F4-184 sets
20 lb
12
25 lb
12
30 lb
12
35 lb
12
PR: 55 × 8 (7 days ago) [64%]