PreviousThu Nov 13Upper Abs, Forearms, Side Delts, Biceps, TricepsNextSat Nov 15Triceps, Serratus, Upper Abs, Upper Chest, Lower Chest, Obliques

Fri Nov 14 2025 4:58 PM

4:58 PM - 6:19 PM
  • Cardio (1p)
  • Quads (1p)
  • Lats (1p)
  • Calves (1p)
  • Upper Back (1p)
  • Rear Delts (1p)
  • Traps (1p)
  • Serratus (1p)
  • Glutes (1s)
  • Side Delts (1s)
  • Core (1s)
  1. Running (treadmill)
  2. Hip Belt Squats
  3. Lat Pulldown Machine
  4. Seated Calf Extension
  5. Wide Grip Cable Row
  6. Face Pull
  7. Upright Cable Row
  8. Cable Serratus Jab
Running (treadmill)
F11-141 sets
5:48
0.49
PR: 1:00:11 (1103 days ago)
Hip Belt Squats
F11-144 sets
120 lb
12
170 lb
12
190 lb
12
210 lb
6
PR: 290 × 6 (45 days ago) [72%]
Lat Pulldown Machine
F11-144 sets
100 lb
12
120 lb
12
140 lb
12
160 lb
6
PR: 170 × 7 (8 days ago) [94%]
Seated Calf Extension
F11-144 sets
280 lb
12
300 lb
12
320 lb
12
340 lb
12
PR: 410 × 15 (17 days ago) [83%]
Wide Grip Cable Row
F11-143 sets
80 lb
12
90 lb
12
100 lb
12
PR: 160 × 6 (637 days ago) [63%]
Face Pull
F11-145 sets
60 lb
12
80 lb
12
100 lb
12
120 lb
12
130 lb
12
PR: 130 × 12 (104 days ago) [100%]
Upright Cable Row
F11-142 sets
60 lb
12
80 lb
12
PR: 100 × 12 (539 days ago) [80%]
Cable Serratus Jab
F11-142 sets
20 lb
12
30 lb
12
PR: 110 × 12 (31 days ago) [27%]