PreviousMon Sep 15Quads, Hamstrings, LatsNextWed Sep 17Cardio

Tue Sep 16 2025 4:31 PM

4:31 PM - 5:57 PM
  • Cardio (1p)
  • Side Delts (1p)
  • Obliques (1p)
  • Biceps (1p)
  • Triceps (1p)
  • Rear Delts (1p)
  • Forearms (1p)
  • Serratus (1p)
  • Lower Abs (1p)
  • Front Delts (1s)
  1. Running (treadmill)
  2. Machine Lateral Raise
  3. Russian Twist
  4. Cable Hammer Curls - Rope Attachment
  5. Single Arm Cable Rope Overhead Triceps Extension
  6. Face Pull
  7. Cable Wrist Curl
  8. Serratus anterior dumbbell punch
  9. Roman Chair Straight Leg Raise
Running (treadmill)
T9-161 sets
4:00
0.37
PR: 1:00:11 (1149 days ago)
Machine Lateral Raise
T9-164 sets
30 lb
12
30 lb
12
40 lb
12
40 lb
12
PR: 80 × 12 (1018 days ago) [50%]
Russian Twist
T9-164 sets
20 lb
12
25 lb
12
30 lb
12
35 lb
12
PR: 45 × 12 (201 days ago) [78%]
Cable Hammer Curls - Rope Attachment
T9-164 sets
70 lb
12
80 lb
12
90 lb
12
100 lb
12
PR: 140 × 6 (91 days ago) [71%]
Single Arm Cable Rope Overhead Triceps Extension
T9-164 sets
40 lb
12
50 lb
12
55 lb
12
60 lb
12
PR: 72.5 × 3 (106 days ago) [83%]
Face Pull
T9-164 sets
50 lb
12
60 lb
12
70 lb
12
80 lb
12
PR: 130 × 12 (150 days ago) [62%]
Cable Wrist Curl
T9-164 sets
40 lb
12
50 lb
12
60 lb
12
70 lb
12
PR: 90 × 6 (60 days ago) [78%]
Serratus anterior dumbbell punch
T9-164 sets
30 lb
12
35 lb
12
40 lb
12
45 lb
12
PR: 55 × 12 (36 days ago) [82%]
Roman Chair Straight Leg Raise
T9-164 sets
0 lb
20
0 lb
20
0 lb
20
0 lb
20
PR: 20 × 12 (258 days ago) [0%]