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Wed Nov 19 2025 4:44 PM

4:44 PM - 6:20 PM
  • Quads (2p)
  • Cardio (1p)
  • Front Delts (1p)
  • Upper Abs (1p)
  • Hamstrings (1p)
  • Side Delts (1p)
  • Calves (1p)
  • Traps (1p)
  • Glutes (1s)
  1. Running (treadmill)
  2. Standing Front Barbell Raise Over Head
  3. Seat-moving Machine Leg Press
  4. Exercise Ball Crunch
  5. Leg Extensions
  6. Seated Leg Curl
  7. Machine Lateral Raise
  8. Single Leg Seated Calf Extension
  9. Dumbbell Shrug
Running (treadmill)
W11-191 sets
3:15
0.31
PR: 1:00:11 (1103 days ago)
Standing Front Barbell Raise Over Head
W11-194 sets
20 lb
12
30 lb
12
40 lb
12
50 lb
9
PR: 60 × 6 (452 days ago) [83%]
Seat-moving Machine Leg Press
W11-194 sets
130 lb
12
155 lb
12
180 lb
12
200 lb
12
PR: 230 × 12 (31 days ago) [87%]
Exercise Ball Crunch
W11-192 sets
25 lb
30
35 lb
30
PR: 50 × 30 (3 days ago) [70%]
Leg Extensions
W11-194 sets
120 lb
12
140 lb
12
160 lb
12
175 lb
12
PR: 205 × 12 (15 days ago) [85%]
Seated Leg Curl
W11-194 sets
80 lb
12
90 lb
12
100 lb
12
110 lb
12
PR: 160 × 7 (306 days ago) [69%]
Machine Lateral Raise
W11-194 sets
25 lb
12
35 lb
12
45 lb
12
55 lb
8
PR: 80 × 12 (972 days ago) [69%]
Single Leg Seated Calf Extension
W11-194 sets
160 lb
12
180 lb
12
200 lb
12
220 lb
12
PR: 360 × 12 (7 days ago) [61%]
Dumbbell Shrug
W11-194 sets
35 lb
12
40 lb
12
45 lb
12
50 lb
12
PR: 75 × 8 (581 days ago) [67%]