PreviousFri Apr 18Core, Quads, Glutes, Calves, Hamstrings, TibialisNextMon Apr 21Quads, Upper Abs, Glutes, Abs, Cardio, Lower Abs, Calves, Hamstrings, Obliques, Lats, Tibialis

Sat Apr 19 2025 12:16 PM

  • Triceps (2p)
  • Cardio (1p)
  • Abs (1p)
  • Core (1p)
  • Upper Chest (1p)
  • Obliques (1p)
  • Upper Abs (1p)
  1. Running (treadmill)
  2. Hollow Hold
  3. Stomach Vacuums
  4. Machine Triceps Extension
  5. Isolateral Plate Loaded Incline Press
  6. Side Plank
  7. Single Arm Cable Rope Overhead Triceps Extension
  8. Cable Crunch
Running (treadmill)
S4-191 sets
5:24
0.51
PR: 1:00:11 (1148 days ago)
Hollow Hold
S4-194 sets
1:00
1:00
1:00
1:00
PR: 1:15 (94 days ago)
Stomach Vacuums
S4-194 sets
0:10
10
0:10
10
0:10
10
0:10
10
PR: 0:20 (69 days ago)
Machine Triceps Extension
S4-194 sets
70 lb
12
80 lb
12
90 lb
12
100 lb
12
PR: 170 × 6 (950 days ago) [59%]
Isolateral Plate Loaded Incline Press
S4-194 sets
110 lb
12
130 lb
12
150 lb
12
170 lb
12
PR: 230 × 6 (103 days ago) [74%]
Side Plank
S4-193 sets
0:30
0:45
1:00
PR: 1:15 (73 days ago)
Single Arm Cable Rope Overhead Triceps Extension
S4-193 sets
45 lb
12
50 lb
12
55 lb
8
PR: 72.5 × 3 (105 days ago) [76%]
Cable Crunch
S4-193 sets
100 lb
20
110 lb
20
120 lb
20
PR: 200 × 12 (59 days ago) [60%]
Going easy to prevent bicep squeeze