PreviousMon Jan 19Abductors, Adductors, Upper Abs, Side Delts, Rear Delts, Hamstrings, Quads, CalvesNextFri Jan 23Biceps, Lower Chest, Upper Chest, Lower Abs

Thu Jan 22 2026 5:06 PM

5:06 PM - 7:58 PMCheetah
  • Front Delts (2p)
  • Forearms (2p)
  • Upper Abs (2p)
  • Traps (1p, 1s)
  • Cardio (1p)
  • Triceps (1p)
  • Side Delts (1p)
  • Rear Delts (1p)
  1. Running (treadmill)
  2. Dumbbell Shrug
  3. Front Delt Raise on Machine Lateral Raise
  4. Dumbbell 2-Arm Triceps Extension
  5. Isolateral Plate Loaded Shoulder Press
  6. Palms-Up Barbell Wrist Curl Over A Bench
  7. Palms-Down Barbell Wrist Curl Over A Bench
  8. Exercise Ball Crunch
  9. Dumbbell Side Lateral Raise
  10. Rear Delt Fly
  11. Elevated Machine Ab Crunch
Running (treadmill)
R1-221 sets
4:45
4.5
PR: 1:00:11 (1102 days ago)
Dumbbell Shrug
R1-224 sets
25 lb
12
35 lb
12
45 lb
12
55 lb
12
PR: 75 × 8 (580 days ago) [73%]
Front Delt Raise on Machine Lateral Raise
R1-224 sets
40 lb
12
50 lb
12
60 lb
12
70 lb
6
PR: 75 × 9 (13 days ago) [93%]
Dumbbell 2-Arm Triceps Extension
R1-224 sets
40 lb
12
50 lb
12
60 lb
10
70 lb
10
PR: 75 × 7 (7 days ago) [93%]
Isolateral Plate Loaded Shoulder Press
R1-224 sets
90 lb
12
110 lb
12
130 lb
12
150 lb
9
PR: 170 × 9 (306 days ago) [88%]
Palms-Up Barbell Wrist Curl Over A Bench
R1-224 sets
30 lb
12
40 lb
12
50 lb
12
60 lb
12
PR: 70 × 8 (342 days ago) [86%]
Palms-Down Barbell Wrist Curl Over A Bench
R1-224 sets
30 lb
12
40 lb
12
50 lb
12
60 lb
11
PR: 70 × 4 (342 days ago) [86%]
Exercise Ball Crunch
R1-222 sets
25 lb
30
35 lb
30
PR: 50 × 30 (2 days ago) [70%]
Dumbbell Side Lateral Raise
R1-224 sets
17.5 lb
12
22.5 lb
12
25 lb
12
27.5 lb
12
PR: 35 × 12 (563 days ago) [79%]
Rear Delt Fly
R1-225 sets
10 lb
12
10 lb
12
12 lb
12
15 lb
12
17.5 lb
12
PR: 27.5 × 5 (17 days ago) [64%]
Dumbbell using this method: https://youtube.com/shorts/LsT-bR_zxLo?si=xshHkwulMMvkDa-l
Elevated Machine Ab Crunch
R1-224 sets
115 lb
12
125 lb
12
135 lb
12
145 lb
10
PR: 150 × 12 (17 days ago) [97%]