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Sun Oct 19 2025 3:42 PM

program: Jeff Nippard min max week 1 day 3

3:42 PM - 4:56 PM
  • Lats (2p)
  • Cardio (1p)
  • Lower Chest (1p)
  • Traps (1p)
  • Side Delts (1p)
  • Upper Abs (1p)
  • Rear Delts (1p)
  • Upper Back (1s)
  1. Running (treadmill)
  2. Incline Dumbbell Row
  3. Close Grip Lat Pulldown
  4. Machine Chest Press
  5. Cable Shrug-In
  6. High-Cable Lateral Raise
  7. Cable Crunch
  8. One-Arm Reverse Fly on Pec Deck
Running (treadmill)
U10-191 sets
4:01
0.38
PR: 1:00:11 (1103 days ago)
Incline Dumbbell Row
U10-194 sets
20 lb
8
25 lb
8
35 lb
8
45 lb
8
PR: 50 × 8 (122 days ago) [90%]
Close Grip Lat Pulldown
U10-194 sets
60 lb
8
70 lb
8
90 lb
8
100 lb
8
PR: 130 × 12 (53 days ago) [77%]
Machine Chest Press
U10-194 sets
70 lb
10
90 lb
10
130 lb
10
150 lb
10
PR: 190 × 12 (16 days ago) [79%]
Cable Shrug-In
U10-193 sets
20 lb
8
25 lb
8
30 lb
8
PR: 40 × 12 (6 days ago) [75%]
High-Cable Lateral Raise
U10-194 sets
10 lb
8
12.5 lb
8
15 lb
8
17.5 lb
8
PR: 30 × 5 (17 days ago) [58%]
Cable Crunch
U10-194 sets
110 lb
12
140 lb
12
170 lb
12
180 lb
12
PR: 200 × 12 (14 days ago) [90%]
One-Arm Reverse Fly on Pec Deck
U10-194 sets
30 lb
8
40 lb
8
50 lb
8
60 lb
8
PR: 60 × 8 (130 days ago) [100%]