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Thu Oct 16 2025 2:56 PM

program: Jeff Nippard min max week 1 day 1

2:56 PM - 5:25 PMCheetah
  • Cardio (2p)
  • Traps (2p)
  • Upper Chest (1p)
  • Lower Chest (1p)
  • Lats (1p)
  • Biceps (1p)
  • Triceps (1p)
  • Abs (1p)
  • Upper Abs (1p)
  • Rear Delts (1s)
  1. Running (treadmill)
  2. Smith Machine Incline Bench Press
  3. Standing Cable Fly
  4. Incline Dumbbell Y-Raise
  5. Wide-Grip Pull-Up
  6. Preacher Curl
  7. Cable Row Kelso Shrug
  8. Triceps Pushdown
  9. Dragon Flag
  10. Incline Walking (treadmill)
  11. Cable Crunch
Running (treadmill)
R10-161 sets
5:45
0.55
PR: 1:00:11 (1103 days ago)
Smith Machine Incline Bench Press
R10-166 sets
95 lb
8
115 lb
8
115 lb
8
115 lb
8
145 lb
8
165 lb
8
PR: 195 × 8 (49 days ago) [85%]
Standing Cable Fly
R10-164 sets
35 lb
8
45 lb
8
70 lb
8
70 lb
8
PR: 90 × 7 (345 days ago) [78%]
Incline Dumbbell Y-Raise
R10-163 sets
12 lb
10
15 lb
10
17.5 lb
10
PR: 20 × 10 (124 days ago) [88%]
Wide-Grip Pull-Up
R10-164 sets
-100 lb
10
-85 lb
8
-70 lb
8
-55 lb
8
PR: 0 × 3 (1335 days ago)
Preacher Curl
R10-164 sets
20 lb
8
30 lb
8
50 lb
8
60 lb
8
PR: 70 × 7 (1309 days ago) [86%]
Cable Row Kelso Shrug
R10-164 sets
55 lb
10
55 lb
8
70 lb
8
85 lb
8
PR: 100 × 10 (124 days ago) [85%]
Triceps Pushdown
R10-164 sets
70 lb
8
110 lb
8
120 lb
8
130 lb
8
PR: 140 × 12 (2 days ago) [93%]
Dragon Flag
R10-163 sets
0 lb
5
0 lb
8
0 lb
8
PR: 8 reps (133 days ago)
This puts pressure on xiphoid area, so must be careful
Incline Walking (treadmill)
R10-161 sets
31:22
1.8
PR: 34:04 (424 days ago)
Cable Crunch
R10-164 sets
110 lb
8
140 lb
8
170 lb
8
180 lb
8
PR: 200 × 12 (14 days ago) [90%]