PreviousWed Jan 14Tibialis, Core, Upper Abs, Lower Abs, Glutes, Lower Chest, Upper Chest, Hamstrings, Quads, CalvesNextFri Jan 16Core, Abductors, Adductors, Front Delts, Side Delts, Triceps

Thu Jan 15 2026 4:48 PM

4:48 PM - 6:55 PMCheetah
  • Forearms (2p)
  • Lats (1p, 1s)
  • Biceps (1p, 1s)
  • Cardio (1p)
  • Upper Back (1p)
  • Lower Abs (1p)
  • Lower Back (1p)
  • Serratus (1p)
  • Glutes (1s)
  • Core (1s)
  1. Running (treadmill)
  2. Machine Seated Row
  3. Concentration Curls
  4. Straight Arm Pulldown
  5. Reverse Barbell Curl
  6. Roman Chair Straight Leg Raise
  7. Machine Back Extension
  8. Cable Serratus Jab
  9. Forearm Twist
Running (treadmill)
R1-151 sets
5:45
0.57
PR: 1:00:11 (1109 days ago)
Machine Seated Row
R1-154 sets
110 lb
12
130 lb
12
150 lb
12
160 lb
6
PR: 165 × 8 (31 days ago) [97%]
Concentration Curls
R1-154 sets
30 lb
12
35 lb
8
40 lb
8
45 lb
5
PR: 50 × 3 (15 days ago) [90%]
Straight Arm Pulldown
R1-154 sets
70 lb
12
90 lb
12
110 lb
11
130 lb
9
PR: 155 × 10 (26 days ago) [84%]
Using form from: https://www.tiktok.com/t/ZThMGmBCg/
Reverse Barbell Curl
R1-154 sets
40 lb
12
50 lb
12
60 lb
8
70 lb
5
PR: 70 × 8 (580 days ago) [100%]
Roman Chair Straight Leg Raise
R1-153 sets
0 lb
20
0 lb
20
0 lb
20
PR: 20 × 12 (218 days ago) [0%]
Machine Back Extension
R1-154 sets
190 lb
12
205 lb
12
220 lb
12
235 lb
12
PR: 255 × 12 (24 days ago) [92%]
Cable Serratus Jab
R1-154 sets
50 lb
12
70 lb
12
90 lb
12
100 lb
12
PR: 110 × 12 (37 days ago) [91%]
Forearm Twist
R1-154 sets
40 lb
20
45 lb
20
50 lb
15
55 lb
12
PR: 65 × 10 (15 days ago) [85%]