Lifting Workouts

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Original Data Location: Google Calendar

# of Entries: 349

Workout Type Exercises Date
Full body a
  1. B Ez Preacher Curl (Reps: 4-4 @ 96.0lbs)
  2. B Ez Btb Wrist Curl (Reps: 10-10 @ 96.0lbs)
  3. U M Seated Hamstring Curl (Reps: 4-4 @ 145.0lbs)
  4. B Cb Hammer Curl (Reps: 5-4 @ 90.0lbs)
  5. U Cb Frontal Pulldown (Reps: 5-5 @ 79.0lbs)
  6. U Cb Saggital Pulldown (Reps: 5-5 @ 80.5lbs)
  7. B Db Lying Rear Delt Row (Reps: 4-5 @ 55.0lbs)
  8. B Db Kelso Shrugs (Reps: 5-5 @ 55.0lbs)
2025-10-28
Full body b
  1. U Cb Chest Fly (Reps: 6-6 @ 79.0lbs)
  2. U Cb Low To High Fly (Reps: 6-6 @ 57.5lbs)
  3. U Cb Cuffed Tricep Pushdown (Reps: 5/6-6/6 @ 70.0lbs)
  4. U Cb Overhead Tricep Extension (Reps: 5/6-4/5 @ 47.5lbs)
  5. U Cb Lateral Raise (Reps: 6/5-5/2 @ 66.5lbs)
  6. B Iso Adductor (Reps: 4-4-4 @ 0.0lbs)
  7. U M Leg Extension (Reps: 5-5 @ 185.0lbs)
  8. U M Seated Press Calf Raises (Reps: 5-6 @ 270.0lbs)
2025-10-22
Full body a
  1. B Ez Preacher Curl (Reps: 5-4 @ 96.0lbs)
  2. B Ez Btb Wrist Curl (Reps: 8-8 @ 96.0lbs)
  3. U M Seated Hamstring Curl (Reps: 4-4 @ 145.0lbs)
  4. B Cb Hammer Curl (Reps: 4-4 @ 90.0lbs)
  5. U Cb Frontal Pulldown (Reps: 6-4 @ 79.0lbs)
  6. U Cb Saggital Pulldown (Reps: 5-6 @ 80.5lbs)
  7. B Db Lying Rear Delt Row (Reps: 4-5 @ 55.0lbs)
  8. B Db Kelso Shrugs (Reps: 5-5 @ 55.0lbs)
2025-10-20
Full body b
  1. U Cb Chest Fly (Reps: 6-6 @ 77.5lbs)
  2. U Cb Low To High Fly (Reps: 6-6 @ 55.5lbs)
  3. U Cb Cuffed Tricep Pushdown (Reps: 6/5-6/4 @ 69.0lbs)
  4. U Cb Overhead Tricep Extension (Reps: 3/4-3/4 @ 47.5lbs)
  5. U Cb Lateral Raise (Reps: 6/5-6/5 @ 65.5lbs)
  6. B Iso Adductor (Reps: 4-4-4 @ 0.0lbs)
  7. U M Leg Extension (Reps: 5-5 @ 185.0lbs)
2025-10-16
Full body a
  1. U Cb Frontal Pulldown (Reps: 5-4 @ 79.0lbs)
  2. U Cb Saggital Pulldown (Reps: 5-6 @ 79.0lbs)
  3. U M Seated Hamstring Curl (Reps: 6-6 @ 140.0lbs)
  4. B Db Lying Rear Delt Row (Reps: 4-5 @ 55.0lbs)
  5. B Db Kelso Shrugs (Reps: 4-5 @ 55.0lbs)
  6. B Ez Preacher Curl (Reps: 4-4 @ 96.0lbs)
  7. B Ez Btb Wrist Curl (Reps: 8-8 @ 96.0lbs)
  8. B Cb Hammer Curl (Reps: 4-4 @ 90.0lbs)
2025-10-14
Full body b
  1. U Cb Chest Fly (Reps: 6-6 @ 75.5lbs)
  2. U Cb Low To High Fly (Reps: 6-6 @ 54.0lbs)
  3. U Cb Cuffed Tricep Pushdown (Reps: 4-5/4 @ 69.0lbs)
  4. U Cb Overhead Tricep Extension (Reps: 3/4-3/4 @ 47.5lbs)
  5. U Cb Lateral Raise (Reps: 5-6/5 @ 65.0lbs)
  6. B Iso Adductor (Reps: 4-4-4 @ 0.0lbs)
  7. U M Leg Extension (Reps: 4-5 @ 185.0lbs)
  8. U M Seated Press Calf Raises (Reps: 4-5 @ 270.0lbs)
2025-10-10
Full body a
  1. B Ez Preacher Curl (Reps: 5-4 @ 96.0lbs)
  2. B Ez Btb Wrist Curl (Reps: 8-8 @ 96.0lbs)
  3. B Db Lying Rear Delt Row (Reps: 4-4 @ 55.0lbs)
  4. B Db Kelso Shrugs (Reps: 4-4 @ 55.0lbs)
  5. U Cb Frontal Pulldown (Reps: 4-5 @ 79.0lbs)
  6. U Cb Saggital Pulldown (Reps: 5-5 @ 79.0lbs)
  7. U M Seated Hamstring Curl (Reps: 5-4 @ 140.0lbs)
  8. B Cb Hammer Curl (Reps: 6-5 @ 87.5lbs)
2025-10-09
Full body b
  1. U Cb Chest Fly (Reps: 6-6 @ 74.0lbs)
  2. U Cb Low To High Fly (Reps: 6-6 @ 52.5lbs)
  3. U Cb Cuffed Tricep Pushdown (Reps: 6/5-6 @ 67.5lbs)
  4. U Cb Overhead Tricep Extension (Reps: 4/5-3/4 @ 47.5lbs)
  5. U Cb Lateral Raise (Reps: 4-5 @ 65.0lbs)
  6. B Iso Adductor (Reps: 4-4-4 @ 0.0lbs)
  7. U M Leg Extension (Reps: 6-6 @ 180.0lbs)
  8. U M Seated Press Calf Raises (Reps: 6-6 @ 265.0lbs)
2025-10-07
Full body a
  1. U Cb Frontal Pulldown (Reps: 5-5 @ 79.0lbs)
  2. U Cb Saggital Pulldown (Reps: 5-5 @ 79.0lbs)
  3. B Ez Preacher Curl (Reps: 4-4 @ 96.0lbs)
  4. B Db Lying Rear Delt Row (Reps: 5-4 @ 55.0lbs)
  5. U M Seated Hamstring Curl (Reps: 5-4 @ 140.0lbs)
  6. U Cb Seated Rdl (Reps: 6-4 @ 255.0lbs)
  7. B Db Hammer Curl (Reps: 3-3 @ 55.0lbs)
2025-10-06
Full body b
  1. U Cb Chest Fly (Reps: 6-6 @ 72.5lbs)
  2. U Cb Low To High Fly (Reps: 6-6 @ 47.5lbs)
  3. U Cb Cuffed Tricep Pushdown (Reps: 6-6 @ 65.0lbs)
  4. U Cb Overhead Tricep Extension (Reps: 4-3/4 @ 47.5lbs)
  5. U Cb Lateral Raise (Reps: 6-6 @ 63.5lbs)
  6. B Iso Adductor (Reps: 4-4-4 @ 0.0lbs)
  7. U M Leg Extension (Reps: 5-5 @ 180.0lbs)
  8. U M Seated Press Calf Raises (Reps: 5/6-5/6 @ 265.0lbs)
2025-10-03
Full body a
  1. B Ez Preacher Curl (Reps: 5-3 @ 96.0lbs)
  2. B Db Lying Rear Delt Row (Reps: 5-4 @ 55.0lbs)
  3. U M Seated Hamstring Curl (Reps: 4-4 @ 140.0lbs)
  4. U Cb Frontal Pulldown (Reps: 5/4-5 @ 77.5lbs)
  5. U Cb Saggital Pulldown (Reps: 6-6 @ 77.5lbs)
  6. B Cb Wrist Extension (Reps: 8-8 @ 90.0lbs)
  7. U Cb Seated Rdl (Reps: 6-6 @ 250.0lbs)
2025-10-02
Full body b
  1. U Cb Chest Fly (Reps: 6-6 @ 70.0lbs)
  2. U Cb Low To High Fly (Reps: 6-6 @ 44.0lbs)
  3. U Cb Cuffed Tricep Pushdown (Reps: 6-6 @ 63.5lbs)
  4. U Cb Overhead Tricep Extension (Reps: 5/5-6/6 @ 45.0lbs)
  5. U Cb Lateral Raise (Reps: 6-6 @ 62.5lbs)
  6. B Iso Adductor (Reps: 4-4-4 @ 0.0lbs)
  7. U M Leg Extension (Reps: 5-5 @ 180.0lbs)
  8. U M Seated Press Calf Raises (Reps: 5-5 @ 265.0lbs)
2025-10-01
Full body a
  1. B Ez Preacher Curl (Reps: 5-4 @ 96.0lbs)
  2. B Db Lying Rear Delt Row (Reps: 6-5 @ 50.0lbs)
  3. U Cb Frontal Pulldown (Reps: 6-6 @ 76.5lbs)
  4. U Cb Saggital Pulldown (Reps: 6-6 @ 76.5lbs)
  5. U M Seated Hamstring Curl (Reps: 4-4 @ 140.0lbs)
  6. U Cb Seated Rdl (Reps: 6-6 @ 245.0lbs)
  7. B Cb Wrist Extension (Reps: 8-8 @ 85.0lbs)
  8. U Cb Hammer Curls (Reps: 5-5 @ 55.0lbs)
2025-09-28
Full body b
  1. U Cb Chest Fly (Reps: 6-6 @ 69.0lbs)
  2. U Cb Low To High Fly (Reps: 6-6 @ 42.5lbs)
  3. U Cb Cuffed Tricep Pushdown (Reps: 5-6 @ 62.5lbs)
  4. U Cb Overhead Tricep Extension (Reps: 5/5-5/6 @ 43.5lbs)
  5. U Cb Lateral Raise (Reps: 6-6 @ 60.0lbs)
  6. B Iso Adductor (Reps: 4-4-4 @ 0.0lbs)
  7. U M Leg Extension (Reps: 5-4 @ 180.0lbs)
  8. U M Seated Press Calf Raises (Reps: 5-5 @ 265.0lbs)
2025-09-26
Full body a
  1. B Ez Preacher Curl (Reps: 5-5 @ 94.0lbs)
  2. B Db Lying Rear Delt Row (Reps: 5-5 @ 50.0lbs)
  3. U Cb Frontal Pulldown (Reps: 6-6 @ 75.0lbs)
  4. U Cb Saggital Pulldown (Reps: 6-6 @ 75.0lbs)
  5. U M Seated Hamstring Curl (Reps: 4-4 @ 140.0lbs)
  6. U Cb Seated Rdl (Reps: 6-6 @ 240.0lbs)
  7. B Cb Wrist Extension (Reps: 8-8 @ 80.0lbs)
  8. U Cb Hammer Curls (Reps: 5-5 @ 54.0lbs)
2025-09-25
Full body b
  1. U Cb Cuffed Tricep Pushdown (Reps: 5-6 @ 60.0lbs)
  2. U Cb Overhead Tricep Extension (Reps: 4/5-4/5 @ 43.5lbs)
  3. U Cb Lateral Raise (Reps: 6-6 @ 57.5lbs)
  4. U Cb Chest Fly (Reps: 6-6 @ 67.5lbs)
  5. U Cb Low To High Fly (Reps: 6-6 @ 40.5lbs)
  6. B Iso Adductor (Reps: 4-4-4 @ 0.0lbs)
  7. U M Leg Extension (Reps: 6-6 @ 175.0lbs)
  8. U M Seated Press Calf Raises (Reps: 5-4 @ 265.0lbs)
2025-09-23
Full body a
  1. B Ez Preacher Curl (Reps: 5-5 @ 93.0lbs)
  2. B Db Lying Rear Delt Row (Reps: 5-5 @ 50.0lbs)
  3. U M Seated Hamstring Curl (Reps: 5-5 @ 135.0lbs)
  4. U Cb Seated Rdl (Reps: 6-6 @ 235.0lbs)
  5. U Cb Frontal Pulldown (Reps: 5-4 @ 74.0lbs)
  6. U Cb Saggital Pulldown (Reps: 6-5 @ 72.5lbs)
  7. B Cb Wrist Extension (Reps: 6-6 @ 75.0lbs)
  8. U Cb Hammer Curls (Reps: 6-6 @ 52.5lbs)
2025-09-22
Full body b
  1. U Cb Cuffed Tricep Pushdown (Reps: 6-6 @ 58.5lbs)
  2. U Cb Overhead Tricep Extension (Reps: 3/4-4/5 @ 43.5lbs)
  3. U Cb Lateral Raise (Reps: 6-6 @ 55.0lbs)
  4. U Cb Chest Fly (Reps: 6-6 @ 65.5lbs)
  5. U Cb Low To High Fly (Reps: 6-6 @ 37.5lbs)
  6. B Iso Adductor (Reps: 4-4-4 @ 0.0lbs)
  7. U M Leg Extension (Reps: 5-5 @ 175.0lbs)
  8. U M Seated Press Calf Raises (Reps: 4-4 @ 265.0lbs)
2025-09-19
Full body a
  1. B Ez Preacher Curl (Reps: 3-5 @ 93.0lbs)
  2. B Db Lying Rear Delt Row (Reps: 5-5 @ 50.0lbs)
  3. U Cb Frontal Pulldown (Reps: 6-6 @ 72.5lbs)
  4. U Cb Saggital Pulldown (Reps: 6-5 @ 72.5lbs)
  5. U M Seated Hamstring Curl (Reps: 4-3 @ 135.0lbs)
  6. U Cb Seated Rdl (Reps: 6-6 @ 230.0lbs)
  7. B Cb Wrist Extension (Reps: 6-6 @ 70.0lbs)
  8. U Cb Hammer Curls (Reps: 6-6 @ 50.0lbs)
2025-09-18
Full body b
  1. U Cb Chest Fly (Reps: 6-6 @ 64.0lbs)
  2. U Cb Low To High Fly (Reps: 6-6 @ 35.5lbs)
  3. U Cb Cuffed Tricep Pushdown (Reps: 5/5-6/6 @ 57.5lbs)
  4. U Cb Overhead Tricep Extension (Reps: 4/5-4/5 @ 43.5lbs)
  5. U Cb Lateral Raise (Reps: 6-6 @ 55.0lbs)
  6. B Iso Adductor (Reps: 4-4-4 @ 0.0lbs)
  7. U M Leg Extension (Reps: 5-4 @ 175.0lbs)
  8. U M Seated Press Calf Raises (Reps: 6-6 @ 260.0lbs)
2025-09-16
Full body a
  1. B Ez Preacher Curl (Reps: 5-4 @ 93.0lbs)
  2. B Db Lying Rear Delt Row (Reps: 5-5 @ 50.0lbs)
  3. U M Seated Hamstring Curl (Reps: 4/3 @ 135.0lbs)
  4. U Cb Seated Rdl (Reps: 6-6 @ 225.0lbs)
  5. B Cb Seated Low Row (Reps: 5-4 @ 205.0lbs)
  6. B Cb Wrist Extension (Reps: 6-6 @ 55.0lbs)
  7. U Cb Hammer Curls (Reps: 6-6 @ 47.5lbs)
  8. U Cb Frontal Pulldown (Reps: 6-5 @ 72.5lbs)
2025-09-15
Full body b
  1. U Cb Chest Fly (Reps: 6-6 @ 62.5lbs)
  2. B Cb Low To High Fly (Reps: 5-4 @ 35.5lbs)
  3. U Cb Cuffed Tricep Pushdown (Reps: 5/5-4/4 @ 57.5lbs)
  4. U Cb Overhead Tricep Extension (Reps: 5/5-4/4 @ 43.5lbs)
  5. U Cb Lateral Raise (Reps: 6-6 @ 55.0lbs)
  6. B Iso Adductor (Reps: 4-4-4 @ 0.0lbs)
  7. U M Leg Extension (Reps: 5-4 @ 175.0lbs)
  8. U M Seated Press Calf Raises (Reps: 6-6 @ 255.0lbs)
2025-09-12
Full body a
  1. B Ez Preacher Curl (Reps: 5-4 @ 93.0lbs)
  2. B Db Lying Rear Delt Row (Reps: 5-5 @ 50.0lbs)
  3. U Cb Frontal Pulldown (Reps: 5-5 @ 72.5lbs)
  4. U Cb Seated Rdl (Reps: 6-6 @ 220.0lbs)
  5. B Cb Seated Low Row (Reps: 5-4 @ 205.0lbs)
  6. U Cb Hammer Curls (Reps: 6-6 @ 45.0lbs)
  7. B Cb Wrist Extension (Reps: 6-6 @ 45.0lbs)
2025-09-11
Full body b
  1. U Cb Chest Fly (Reps: 6-6 @ 60.0lbs)
  2. B Cb Low To High Fly (Reps: 6-5 @ 35.0lbs)
  3. U Cb Cuffed Tricep Pushdown (Reps: 6/6-6/6 @ 55.0lbs)
  4. U Cb Overhead Tricep Extension (Reps: 4/5-4/4 @ 43.5lbs)
  5. U Cb Lateral Raise (Reps: 6-6 @ 52.5lbs)
  6. B Iso Adductor (Reps: 4-4-4 @ 0.0lbs)
  7. U M Leg Extension (Reps: 5-4 @ 175.0lbs)
  8. U M Seated Press Calf Raises (Reps: 5-6 @ 255.0lbs)
2025-09-09
Full body a
  1. B Ez Preacher Curl (Reps: 6-4 @ 92.0lbs)
  2. B Db Lying Rear Delt Row (Reps: 5-5 @ 50.0lbs)
  3. U Cb Frontal Pulldown (Reps: 5-5 @ 71.0lbs)
  4. U Cb Seated Rdl (Reps: 6-6 @ 215.0lbs)
  5. B Cb Seated Low Row (Reps: 6-4 @ 202.5lbs)
  6. U Cb Hammer Curls (Reps: 6-6 @ 45.0lbs)
  7. U M Seated Hamstring Curl (Reps: 5/4 @ 135.0lbs)
  8. B Cb Wrist Extension (Reps: 6-6 @ 40.0lbs)
2025-09-08
Full body b
  1. U Cb Chest Fly (Reps: 6-6 @ 57.5lbs)
  2. B Cb Low To High Fly (Reps: 5-3 @ 35.0lbs)
  3. U Cb Cuffed Tricep Pushdown (Reps: 6/6-6/6 @ 53.5lbs)
  4. U Cb Overhead Tricep Extension (Reps: 4/5-4/5 @ 43.5lbs)
  5. U Cb Lateral Raise (Reps: 6-6 @ 50.0lbs)
  6. B Iso Adductor (Reps: 4-4-4 @ 0.0lbs)
  7. U M Leg Extension (Reps: 4-4 @ 175.0lbs)
  8. U M Seated Press Calf Raises (Reps: 6-6 @ 250.0lbs)
2025-09-04
Full body b
  1. B Cb Chest Fly (Reps: 5-4 @ 59.0lbs)
  2. B Cb Low To High Fly (Reps: 4-3 @ 35.5lbs)
  3. U Cb Lateral Raise (Reps: 5/4-3/4 @ 65.0lbs)
  4. U Cb Cuffed Tricep Pushdown (Reps: 6/6-6/6 @ 52.5lbs)
  5. U Cb Overhead Tricep Extension (Reps: 5/6-4/5 @ 42.5lbs)
  6. B Iso Adductor (Reps: 10-10 @ 0.0lbs)
  7. U M Seated Hamstring Curl (Reps: 4/4-4/4 @ 135.0lbs)
  8. U M Seated Press Calf Raises (Reps: 6-6 @ 245.0lbs)
2025-08-29
Full body a
  1. U Cb Frontal Pulldown (Reps: 6-5 @ 68.5lbs)
  2. B Ez Preacher Curl (Reps: 6-3 @ 92.0lbs)
  3. B Db Lying Rear Delt Row (Reps: 5-4 @ 50.0lbs)
  4. U Cb Seated Rdl (Reps: 6-6 @ 205.0lbs)
  5. B Cb Seated Low Row (Reps: 6-6 @ 195.0lbs)
  6. U M Leg Extension (Reps: 5-4 @ 175.0lbs)
  7. U Cb Seated Weighted Ab Curl (Reps: 5-4 @ 110.0lbs)
  8. B Cb Hammer Curls (Reps: 5-4 @ 87.5lbs)
2025-08-28
Full body a
  1. B Ez Preacher Curl (Reps: 5-4 @ 92.0lbs)
  2. B Db Lying Rear Delt Row (Reps: 5-4 @ 50.0lbs)
  3. U Cb Frontal Pulldown (Reps: 6-6 @ 65.0lbs)
  4. U M Leg Extension (Reps: 5-4 @ 175.0lbs)
  5. U Cb Seated Rdl (Reps: 6-6 @ 195.0lbs)
  6. B Cb Seated Low Row (Reps: 5-6 @ 192.5lbs)
  7. B Cb Hammer Curls (Reps: 5-4 @ 87.5lbs)
2025-08-23
Full body a
  1. B Ez Preacher Curl (Reps: 5-3 @ 92.0lbs)
  2. B Db Lying Rear Delt Row (Reps: 5-4 @ 50.0lbs)
  3. U Cb Frontal Pulldown (Reps: 6-6 @ 62.5lbs)
  4. U Cb Seated Rdl (Reps: 8-8 @ 190.0lbs)
  5. B Cb Seated Low Row (Reps: 4-5 @ 192.5lbs)
  6. U M Leg Extension (Reps: 5-3 @ 175.0lbs)
  7. U Cb Seated Weighted Ab Curl (Reps: 6-8 @ 105.0lbs)
  8. B Cb Hammer Curls (Reps: 5-5 @ 87.5lbs)
2025-08-18
Full body a
  1. B Ez Preacher Curl (Reps: 4-3 @ 92.0lbs)
  2. B Db Lying Rear Delt Row (Reps: 6-6 @ 45.0lbs)
  3. U Cb Seated Rdl (Reps: 8-8 @ 185.0lbs)
  4. B Cb Seated Low Row (Reps: 6-5 @ 190.0lbs)
  5. U Cb Frontal Pulldown (Reps: 6-6 @ 70.0lbs)
  6. U M Leg Extension (Reps: 6-5 @ 170.0lbs)
  7. U Cb Seated Weighted Ab Curl (Reps: 7-8 @ 100.0lbs)
  8. B Cb Hammer Curls (Reps: 5-6 @ 85.0lbs)
2025-08-14
Full body a
  1. B Ez Preacher Curl (Reps: 6-4 @ 91.0lbs)
  2. B Db Lying Rear Delt Row (Reps: 6-6 @ 40.0lbs)
  3. U Cb Seated Rdl (Reps: 8-8 @ 180.0lbs)
  4. B Cb Seated Low Row (Reps: 8-8 @ 185.0lbs)
  5. U M Leg Extension (Reps: 5-6 @ 165.0lbs)
  6. U Cb Frontal Pulldown (Reps: 6-6 @ 65.0lbs)
  7. U Cb Seated Weighted Ab Curl (Reps: 8-8 @ 95.0lbs)
  8. B Cb Hammer Curls (Reps: 6-6 @ 82.5lbs)
2025-08-11
Full body a
  1. B Ez Preacher Curl (Reps: 5-4 @ 91.0lbs)
  2. B Db Lying Rear Delt Row (Reps: 8-6 @ 35.0lbs)
  3. U M Leg Extension (Reps: 5-4/5 @ 165.0lbs)
  4. U Cb Seated Rdl (Reps: 8-8 @ 175.0lbs)
  5. B Cb Seated Low Row (Reps: 8-8 @ 180.0lbs)
  6. B Cb Wide Grip Lat Pulldown (Reps: 6-5 @ 152.5lbs)
  7. U Cb Seated Weighted Ab Curl (Reps: 8-8 @ 90.0lbs)
  8. B Cb Hammer Curls (Reps: 5-4 @ 82.5lbs)
2025-08-07
Full body a
  1. B Ez Preacher Curl (Reps: 4-4 @ 91.0lbs)
  2. B Db Lying Rear Delt Row (Reps: 7-7 @ 30.0lbs)
  3. U M Leg Extension (Reps: 7-6 @ 160.0lbs)
  4. U Cb Seated Rdl (Reps: 8-8 @ 170.0lbs)
  5. B Cb Seated Low Row (Reps: 8-8 @ 175.0lbs)
  6. B Cb Wide Grip Lat Pulldown (Reps: 7-5 @ 150.0lbs)
  7. U Cb Seated Weighted Ab Curl (Reps: 8-8 @ 85.0lbs)
  8. B Cb Hammer Curls (Reps: 5-4 @ 82.5lbs)
2025-08-04
Full body a
  1. B Ez Preacher Curl (Reps: 5-4 @ 91.0lbs)
  2. B Db Rear Delt Row (Reps: 5-5 @ 50.0lbs)
  3. U M Leg Extension (Reps: 7-6 @ 155.0lbs)
  4. U Cb Seated Rdl (Reps: 8-8 @ 165.0lbs)
  5. B Cb Seated Low Row (Reps: 8-8 @ 170.0lbs)
  6. B Cb Wide Grip Lat Pulldown (Reps: 7-5 @ 150.0lbs)
  7. U Cb Seated Weighted Ab Curl (Reps: 8-8 @ 80.0lbs)
  8. B Cb Hammer Curls (Reps: 5-4 @ 82.5lbs)
2025-07-31
Full body a
  1. B Ez Preacher Curl (Reps: 5-4 @ 89.0lbs)
  2. B Db Rear Delt Row (Reps: 5-5 @ 50.0lbs)
  3. U M Leg Extension (Reps: 8-6 @ 150.0lbs)
  4. U Cb Seated Rdl (Reps: 8-8 @ 160.0lbs)
  5. B Cb Seated Low Row (Reps: 8-8 @ 165.0lbs)
  6. B Cb Wide Grip Lat Pulldown (Reps: 7-5 @ 150.0lbs)
  7. U Cb Seated Weighted Ab Curl (Reps: 8-8 @ 75.0lbs)
  8. B Cb Hammer Curls (Reps: 6-0 @ 82.5lbs)
2025-07-28
Full body a
  1. B Ez Preacher Curl (Reps: 6-4 @ 88.0lbs)
  2. B Db Rear Delt Row (Reps: 5-5 @ 50.0lbs)
  3. U M Leg Extension (Reps: 8-8 @ 145.0lbs)
  4. U Cb Seated Rdl (Reps: 8-8 @ 155.0lbs)
  5. B Cb Seated Low Row (Reps: 8-8 @ 160.0lbs)
  6. B Cb Wide Grip Lat Pulldown (Reps: 7-5 @ 150.0lbs)
  7. U Cb Seated Weighted Ab Curl (Reps: 8-8 @ 70.0lbs)
  8. B Cb Hammer Curls (Reps: 6-5 @ 82.5lbs)
2025-07-24
Full body a
  1. B Ez Preacher Curl (Reps: 6-4 @ 87.0lbs)
  2. B Db Rear Delt Row (Reps: 4-4 @ 50.0lbs)
  3. U M Leg Extension (Reps: 8-8 @ 140.0lbs)
  4. U Cb Seated Rdl (Reps: 8-8 @ 150.0lbs)
  5. B Cb Seated Low Row (Reps: 10-10 @ 155.0lbs)
  6. B Cb Wide Grip Lat Pulldown (Reps: 6-6 @ 150.0lbs)
  7. U Cb Seated Weighted Ab Curl (Reps: 8-8 @ 80.0lbs)
  8. B Cb Hammer Curls (Reps: 6-5 @ 81.0lbs)
2025-07-21
Full body a
  1. B Ez Preacher Curl (Reps: 6-4 @ 86.0lbs)
  2. B Db Rear Delt Row (Reps: 4-4 @ 50.0lbs)
  3. U M Leg Extension (Reps: 8-8 @ 130.0lbs)
  4. U Cb Seated Rdl (Reps: 8-8 @ 145.0lbs)
  5. B Cb Seated Low Row (Reps: 10-10 @ 150.0lbs)
  6. B Cb Wide Grip Lat Pulldown (Reps: 8-7 @ 145.0lbs)
  7. U Cb Seated Weighted Ab Curl (Reps: 8-8 @ 70.0lbs)
  8. B Cb Hammer Curls (Reps: 6-5 @ 80.5lbs)
2025-07-17
Full body a
  1. B Ez Preacher Curl (Reps: 5-4 @ 86.0lbs)
  2. B Db Rear Delt Row (Reps: 6-7 @ 45.0lbs)
  3. U M Leg Extension (Reps: 3/4-4/4 @ 160.0lbs)
  4. B Cb Seated Rdl (Reps: 8-8 @ 140.0lbs)
  5. B Cb Seated Low Row (Reps: 10-10 @ 145.0lbs)
  6. B Cb Wide Grip Lat Pulldown (Reps: 8-7 @ 145.0lbs)
  7. B Fr Seated Weight Ab Curl (Reps: 9-9 @ 40.0lbs)
  8. B Cb Hammer Curls (Reps: 6-5 @ 80.0lbs)
2025-07-14
Full body a
  1. B Ez Preacher Curl (Reps: 5-4 @ 92.0lbs)
  2. B Db Lying Rear Delt Row (Reps: 5-4 @ 50.0lbs)
  3. U Cb Frontal Pulldown (Reps: 5-5 @ 70.0lbs)
  4. U Cb Seated Rdl (Reps: 6-6 @ 210.0lbs)
  5. B Cb Seated Low Row (Reps: 6-5 @ 200.0lbs)
  6. U Cb Hammer Curls (Reps: 5-4 @ 42.5lbs)
  7. U M Seated Hamstring Curl (Reps: 4/4-4/4 @ 135.0lbs)
2025-09-02
Full body b
  1. U Cb Lateral Raise (Reps: 6/5-5/4 @ 65.5lbs)
  2. U Cb Cuffed Tricep Pushdown (Reps: 6/5-6/6 @ 51.5lbs)
  3. U Cb Overhead Tricep Extension (Reps: 4/5-4/5 @ 42.5lbs)
  4. B Cb Chest Fly (Reps: 6-5 @ 57.5lbs)
  5. B Cb Low To High Fly (Reps: 5-4 @ 35.0lbs)
  6. B Iso Adductor (Reps: 10-10 @ 0.0lbs)
  7. U M Seated Hamstring Curl (Reps: 6/6-3/4 @ 130.0lbs)
  8. U M Seated Press Calf Raises (Reps: 6-6 @ 240.0lbs)
2025-08-26
Full body a
  1. B Ez Preacher Curl (Reps: 5-3 @ 92.0lbs)
  2. B Db Lying Rear Delt Row (Reps: 5-4 @ 50.0lbs)
  3. U Cb Frontal Pulldown (Reps: 6-5 @ 67.5lbs)
  4. U Cb Seated Back Extension (Reps: 6-6 @ 200.0lbs)
  5. B Cb Seated Low Row (Reps: 6-6 @ 195.0lbs)
  6. U Cb Seated Weighted Ab Curl (Reps: 5-4 @ 110.0lbs)
  7. B Cb Hammer Curls (Reps: 4-4 @ 87.5lbs)
  8. U M Leg Extension (Reps: 5-3 @ 175.0lbs)
2025-08-25
Full body b
  1. B Cb Chest Fly (Reps: 6-6 @ 55.0lbs)
  2. B Cb Low To High Fly (Reps: 5-4 @ 35.0lbs)
  3. U Cb Lateral Raise (Reps: 6/5-6/3 @ 65.0lbs)
  4. U Cb Cuffed Tricep Pushdown (Reps: 5/6-6/6 @ 50.0lbs)
  5. U Cb Overhead Tricep Extension (Reps: 5/6-4/5 @ 42.5lbs)
  6. B Iso Adductor (Reps: 10-10 @ 0.0lbs)
  7. B M Seated Hamstring Curl (Reps: 6-5 @ 260.0lbs)
  8. U M Seated Press Calf Raises (Reps: 6-6 @ 235.0lbs)
2025-08-22
Full body b
  1. B Cb Chest Fly (Reps: 6-5 @ 55.0lbs)
  2. B Cb Low To High Fly (Reps: 4-3 @ 34.0lbs)
  3. U Cb Lateral Raise (Reps: 5-3/6 @ 64.0lbs)
  4. U Cb Cuffed Tricep Pushdown (Reps: 3/4-3/4 @ 52.5lbs)
  5. U Cb Overhead Tricep Extension (Reps: 4/5-4/6 @ 42.5lbs)
  6. B Iso Adductor (Reps: 10-10 @ 0.0lbs)
  7. B M Seated Hamstring Curl (Reps: 5-4 @ 260.0lbs)
  8. U M Seated Press Calf Raises (Reps: 6-6 @ 230.0lbs)
2025-08-19
Full body b
  1. B Cb Chest Fly (Reps: 5-5 @ 54.0lbs)
  2. B Cb Low To High Fly (Reps: 4-4 @ 34.0lbs)
  3. U Cb Lateral Raise (Reps: 3/3-3/6 @ 62.5lbs)
  4. U Cb Cuffed Tricep Pushdown (Reps: 5/4-5/4 @ 52.5lbs)
  5. U Cb Overhead Tricep Extension (Reps: 6/7-5/6 @ 42.5lbs)
  6. B Iso Adductor (Reps: 10-10 @ 0.0lbs)
  7. B M Seated Hamstring Curl (Reps: 6-6 @ 255.0lbs)
  8. U M Seated Press Calf Raises (Reps: 7-7 @ 225.0lbs)
2025-08-15
Full body b
  1. B Cb Chest Fly (Reps: 6-6 @ 52.5lbs)
  2. B Cb Low To High Fly (Reps: 4-5 @ 34.0lbs)
  3. U Cb Lateral Raise (Reps: 7-5/4 @ 62.5lbs)
  4. U Cb Cuffed Tricep Pushdown (Reps: 4/3-3/3 @ 52.5lbs)
  5. U Cb Overhead Tricep Extension (Reps: 4/5-4/4 @ 42.5lbs)
  6. B Iso Adductor (Reps: 10-10 @ 0.0lbs)
  7. B M Seated Hamstring Curl (Reps: 5-5 @ 255.0lbs)
  8. U M Seated Press Calf Raises (Reps: 7-7 @ 220.0lbs)
2025-08-12
Full body b
  1. B Cb Chest Fly (Reps: 6-6 @ 50.5lbs)
  2. B Cb Low To High Fly (Reps: 5-5 @ 32.5lbs)
  3. U Cb Lateral Raise (Reps: 8-5/4 @ 60.0lbs)
  4. U Cb Cuffed Tricep Pushdown (Reps: 6/5-6/5 @ 50.0lbs)
  5. U Cb Overhead Tricep Extension (Reps: 4/4-4/4 @ 42.5lbs)
  6. B Iso Adductor (Reps: 10-10 @ 0.0lbs)
  7. B M Seated Hamstring Curl (Reps: 5-5 @ 255.0lbs)
  8. U M Seated Press Calf Raises (Reps: 6-6 @ 220.0lbs)
2025-08-08
Full body b
  1. B Cb Chest Fly (Reps: 6-6 @ 49.0lbs)
  2. B Cb Low To High Fly (Reps: 5-4 @ 32.5lbs)
  3. U Cb Lateral Raise (Reps: 7-5/4 @ 60.0lbs)
  4. U Cb Cuffed Tricep Pushdown (Reps: 8-8/7 @ 47.5lbs)
  5. U Cb Overhead Tricep Extension (Reps: 5/6-6/7 @ 40.0lbs)
  6. B Iso Adductor (Reps: 10-10 @ 0.0lbs)
  7. B M Seated Hamstring Curl (Reps: 5-4 @ 255.0lbs)
  8. U M Seated Press Calf Raises (Reps: 6-6 @ 215.0lbs)
2025-08-05
Full body b
  1. B Cb Chest Fly (Reps: 6-6 @ 47.5lbs)
  2. B Cb Low To High Fly (Reps: 6-6 @ 31.5lbs)
  3. U Cb Lateral Raise (Reps: 6/5-5/4 @ 59.0lbs)
  4. U Cb Cuffed Tricep Pushdown (Reps: 8-8/7 @ 45.0lbs)
  5. U Cb Overhead Tricep Extension (Reps: 7-5/4 @ 37.5lbs)
  6. B Iso Adductor (Reps: 10-10 @ 0.0lbs)
  7. B M Seated Hamstring Curl (Reps: 6-6 @ 250.0lbs)
  8. U M Seated Press Calf Raises (Reps: 6-7 @ 210.0lbs)
2025-08-01
Full body b
  1. B Cb Chest Fly (Reps: 7-7 @ 45.5lbs)
  2. B Cb Low To High Fly (Reps: 6-5 @ 31.0lbs)
  3. U Cb Lateral Raise (Reps: 8/7-5/4 @ 58.5lbs)
  4. U Cb Cuffed Tricep Pushdown (Reps: 8-4/5 @ 45.0lbs)
  5. U Cb Overhead Tricep Extension (Reps: 5-5/4 @ 37.5lbs)
  6. B Iso Adductor (Reps: 10-10 @ 0.0lbs)
  7. B M Seated Hamstring Curl (Reps: 5-5 @ 250.0lbs)
  8. U M Seated Press Calf Raises (Reps: 8-8 @ 205.0lbs)
2025-07-29
Full body b
  1. B Cb Chest Fly (Reps: 7-7 @ 44.0lbs)
  2. B Cb Low To High Fly (Reps: 6-5 @ 30.5lbs)
  3. B Iso Adductor (Reps: 10-10 @ 0.0lbs)
  4. U Cb Lateral Raise (Reps: 8-8 @ 57.5lbs)
  5. B M Seated Hamstring Curl (Reps: 6-6 @ 245.0lbs)
  6. U M Seated Press Calf Raises (Reps: 8-8 @ 200.0lbs)
2025-07-25
Full body b
  1. B Cb Chest Fly (Reps: 8-7 @ 42.5lbs)
  2. B Cb Low To High Fly (Reps: 7-6 @ 29.5lbs)
  3. B Iso Adductor (Reps: 10-10 @ 0.0lbs)
  4. U Cb Lateral Raise (Reps: 7/8-6/8 @ 55.0lbs)
  5. U Cb Cuffed Tricep Pushdown (Reps: 4-4/5 @ 50.0lbs)
  6. U Cb Overhead Tricep Extension (Reps: 7-5 @ 35.0lbs)
  7. B M Seated Hamstring Curl (Reps: 7-6 @ 240.0lbs)
  8. U M Seated Press Calf Raises (Reps: 8-8 @ 200.0lbs)
2025-07-23
Full body b
  1. B Cb Chest Fly (Reps: 8-7 @ 40.5lbs)
  2. B Cb Low To High Fly (Reps: 7-6 @ 29.0lbs)
  3. B Iso Adductor (Reps: 10-10 @ 0.0lbs)
  4. U Cb Lateral Raise (Reps: 8/8-7/8 @ 50.0lbs)
  5. U Cb Cuffed Tricep Pushdown (Reps: 5/5-4/5 @ 50.0lbs)
  6. B M Seated Hamstring Curl (Reps: 6-5 @ 240.0lbs)
  7. U M Seated Press Calf Raises (Reps: 8-8 @ 195.0lbs)
2025-07-18
Full body a
  1. U Cb Lateral Raise (Reps: 6/6-6/6 @ 65.0lbs)
  2. U Cb Cuffed Tricep Pushdown (Reps: 5-5 @ 50.0lbs)
  3. B Cb Chest Fly (Reps: 8-8 @ 39.0lbs)
  4. B Cb Low To High Fly (Reps: 6-5 @ 29.0lbs)
  5. B Iso Adductor (Reps: 10-10 @ 0.0lbs)
  6. B M Seated Hamstring Curl (Reps: 6-6 @ 235.0lbs)
  7. U M Seated Press Calf Raises (Reps: 7-7 @ 190.0lbs)
2025-07-15
Full body b
  1. U Cb Lateral Raise (Reps: 6/7-8/8 @ 62.5lbs)
  2. B Cb Chest Fly (Reps: 9-8 @ 37.5lbs)
  3. B Cb Low To High Fly (Reps: 5-5 @ 29.0lbs)
  4. B Iso Adductor (Reps: 10-10 @ 0.0lbs)
  5. U M Seated Press Calf Raises (Reps: 7-7 @ 185.0lbs)
  6. B M Seated Hamstring Curl (Reps: 7-6 @ 235.0lbs)
  7. U Cb Cuffed Tricep Pushdown (Reps: 5-3 @ 50.0lbs)
2025-07-11
Full body a
  1. B Ez Preacher Curl (Reps: 6-5 @ 84.0lbs)
  2. B Db Rear Delt Row (Reps: 6-7 @ 45.0lbs)
  3. U M Leg Extension (Reps: 6/6-3/3 @ 160.0lbs)
  4. B Db Seated Good Morning (Reps: 8-8 @ 60.0lbs)
  5. B Fr Seated Weight Ab Curl (Reps: 9-9 @ 35.0lbs)
  6. B Cb Wide Grip Lat Pulldown (Reps: 7-7 @ 145.0lbs)
  7. B Cb Seated Low Row (Reps: 7-8 @ 145.0lbs)
  8. B Cb Hammer Curls (Reps: 6-5 @ 80.0lbs)
2025-07-10
Full body b
  1. U Cb Lateral Raise (Reps: 10-10/7 @ 60.0lbs)
  2. B Cb Chest Fly (Reps: 9-8 @ 35.5lbs)
  3. B Cb Low To High Fly (Reps: 5-5 @ 29.0lbs)
  4. B Iso Adductor (Reps: 10-10 @ 0.0lbs)
  5. U M Seated Press Calf Raises (Reps: 8-7 @ 180.0lbs)
  6. B M Seated Hamstring Curl (Reps: 5-5 @ 235.0lbs)
  7. U Cb Cuffed Tricep Pushdown (Reps: 8-8 @ 42.5lbs)
2025-07-08
Full body a
  1. B Ez Preacher Curl (Reps: 7-5 @ 83.0lbs)
  2. U M Leg Extension (Reps: 7/7-5/4 @ 160.0lbs)
  3. B Db Rear Delt Row (Reps: 5-5 @ 45.0lbs)
  4. B Cb Wide Grip Lat Pulldown (Reps: 6-6 @ 160.0lbs)
  5. B Db Seated Good Morning (Reps: 6-8 @ 55.0lbs)
  6. B Fr Seated Weight Ab Curl (Reps: 8-7 @ 25.0lbs)
  7. B Cb Seated Low Row (Reps: 9-10 @ 140.0lbs)
  8. B Cb Hammer Curls (Reps: 6-5 @ 80.0lbs)
2025-07-07
Full body b
  1. U Cb Lateral Raise (Reps: 10-10 @ 55.0lbs)
  2. B Cb Chest Fly (Reps: 10-10 @ 34.0lbs)
  3. B Cb Low To High Fly (Reps: 7-6 @ 27.5lbs)
  4. B Iso Adductor (Reps: 10-10 @ 0.0lbs)
  5. U M Seated Press Calf Raises (Reps: 8-8 @ 175.0lbs)
  6. B M Seated Hamstring Curl (Reps: 7-7 @ 230.0lbs)
  7. B Cb Rope Tricep Pushdown (Reps: 6-5 @ 80.0lbs)
2025-07-05
Full body a
  1. B Ez Preacher Curl (Reps: 7-5 @ 82.0lbs)
  2. U M Leg Extension (Reps: 6/6-5/5 @ 160.0lbs)
  3. U Cb Archer Row (Reps: 8-8 @ 32.5lbs)
  4. B Cb Wide Grip Lat Pulldown (Reps: 6-6 @ 160.0lbs)
  5. B Db Seated Good Morning (Reps: 8-8 @ 50.0lbs)
  6. B Fr Seated Weight Ab Curl (Reps: 8-9 @ 10.0lbs)
  7. B Cb Seated Low Row (Reps: 8-10 @ 130.0lbs)
  8. B Cb Hammer Curls (Reps: 6-5 @ 80.0lbs)
2025-07-03
Full body b
  1. U Cb Lateral Raise (Reps: 10-8 @ 50.0lbs)
  2. B Cb Chest Fly (Reps: 8-7 @ 32.5lbs)
  3. B Cb Low To High Fly (Reps: 8-8 @ 24.0lbs)
  4. B Iso Adductor (Reps: 8-8 @ 0.0lbs)
  5. U M Seated Press Calf Raises (Reps: 7-7 @ 175.0lbs)
  6. B M Seated Hamstring Curl (Reps: 4-5 @ 230.0lbs)
  7. B Cb Rope Tricep Pushdown (Reps: 8-8 @ 80.0lbs)
2025-07-01
Full body a
  1. B Ez Preacher Curl (Reps: 7-5 @ 81.0lbs)
  2. U M Leg Extension (Reps: 3/4-4/4 @ 160.0lbs)
  3. B Cb Wide Grip Lat Pulldown (Reps: 6-6 @ 160.0lbs)
  4. U Cb Archer Row (Reps: 8-8 @ 27.5lbs)
  5. B Db Seated Good Morning (Reps: 8-8 @ 45.0lbs)
  6. B Cb Seated Low Row (Reps: 10-10 @ 150.0lbs)
  7. B Cb Hammer Curls (Reps: 5-5 @ 80.0lbs)
2025-06-30
Full body b
  1. U Cb Lateral Raise (Reps: 10-10 @ 42.5lbs)
  2. B Db Chest Fly (Reps: 6-7 @ 75.0lbs)
  3. B Iso Adductor (Reps: 8-8 @ 0.0lbs)
  4. B M Seated Hamstring Curl (Reps: 5-5 @ 230.0lbs)
  5. U M Seated Press Calf Raises (Reps: 7-7 @ 170.0lbs)
  6. B Cb Rope Tricep Pushdown (Reps: 7-7 @ 85.0lbs)
2025-06-28
Full body a
  1. B Ez Preacher Curl (Reps: 6-4 @ 81.0lbs)
  2. U M Leg Extension (Reps: 4/5-3/3 @ 160.0lbs)
  3. B Cb Wide Grip Lat Pulldown (Reps: 6-6 @ 160.0lbs)
  4. B Fr Seated Weight Ab Curl (Reps: 8-9 @ 5.0lbs)
  5. B Db Rear Delt Row (Reps: 4-5 @ 45.0lbs)
  6. B Db Seated Good Morning (Reps: 5-6 @ 45.0lbs)
  7. B Cb Hammer Curls (Reps: 6-5 @ 80.0lbs)
2025-06-27
Full body a
  1. B Ez Preacher Curl (Reps: 7-6-5 @ 81.0lbs)
  2. B Fr Seated Weight Ab Curl (Reps: 8-8-6 @ 0.0lbs)
  3. B M Leg Extension (Reps: 9-9 @ 245.0lbs)
  4. B Cb Lat Pulldown (Reps: 7-5 @ 150.0lbs)
  5. B Db Rear Delt Fly (Reps: 4-6 @ 35.0lbs)
  6. B M Leg Press (Reps: 6-6 @ 220.0lbs)
  7. B Cb Hammer Curls (Reps: 8-6 @ 70.0lbs)
2025-06-02
Full body a
  1. B Ez Preacher Curl (Reps: 8-5-4 @ 81.0lbs)
  2. B Fr Seated Weight Ab Curl (Reps: 8-6 @ 0.0lbs)
  3. B M Leg Extension (Reps: 9-9 @ 250.0lbs)
  4. B Cb Lat Pulldown (Reps: 7-7 @ 140.0lbs)
  5. B Db Rear Delt Row (Reps: 5-5 @ 40.0lbs)
  6. B Cb Seated Low Row (Reps: 7-6 @ 165.0lbs)
  7. B Cb Hammer Curls (Reps: 6-6 @ 77.5lbs)
2025-06-05
Full body b
  1. B Db Shoulder Press (Reps: 8-6-5 @ 70.0lbs)
  2. B Db Incline Chest Fly (Reps: 5-5-6 @ 65.0lbs)
  3. B M Seated Hamstring Curl (Reps: 8-8 @ 215.0lbs)
  4. B Cb Rope Tricep Pushdown (Reps: 10-9 @ 70.0lbs)
2025-05-30
Full body b
  1. B Db Neutral Grip Press (Reps: 12-12 @ 50.0lbs)
  2. B M Seated Hamstring Curl (Reps: 8-7 @ 220.0lbs)
  3. B M Seated Press Calf Raises (Reps: 20-24 @ 280.0lbs)
  4. B Db Shoulder Press (Reps: 8-7 @ 70.0lbs)
  5. B Db Chest Fly (Reps: 6-8 @ 60.0lbs)
  6. B Cb Rope Tricep Pushdown (Reps: 8-8 @ 72.5lbs)
2025-06-03
Full body a
  1. B Ez Preacher Curl (Reps: 6-4 @ 81.0lbs)
  2. B Fr Seated Weight Ab Curl (Reps: 8-8 @ 0.0lbs)
  3. B M Leg Extension (Reps: 9-9 @ 240.0lbs)
  4. B Cb Lat Pulldown (Reps: 7-5 @ 150.0lbs)
  5. B Db Rear Delt Row (Reps: 5-5 @ 40.0lbs)
  6. B M Seated Press Calf Raises (Reps: 12-12 @ 270.0lbs)
  7. B Cb Seated Low Row (Reps: 7-6 @ 165.0lbs)
  8. B Cb Hammer Curls (Reps: 6-6 @ 70.0lbs)
2025-05-29
Full body b
  1. Pull Ups (Reps: 5-4-4 @ 0.0lbs)
  2. U Db Arm-Supported Curl (Reps: 7/8-7/10-8/9 @ 35.0lbs)
  3. B Db Rear Delt Row (Reps: 8-7-6 @ 35.0lbs)
  4. Db Hammer Curls (Reps: 6-6-4 @ 50.0lbs)
2025-05-26
Full body b
  1. B Bb Incline Press (Reps: 4-4 @ 155.0lbs)
  2. B M Seated Hamstring Curl (Reps: 8-8 @ 225.0lbs)
  3. U Cb Lateral Raise (Reps: 8-10 @ 35.0lbs)
  4. B Db Chest Fly (Reps: 8-7 @ 70.0lbs)
  5. U M Seated Press Calf Raises (Reps: 7-7 @ 170.0lbs)
  6. B Cb Rope Tricep Pushdown (Reps: 7-7 @ 85.0lbs)
2025-06-20
Full body a
  1. B Ez Preacher Curl (Reps: 7-5-3 @ 81.0lbs)
  2. U M Leg Extension (Reps: 5/5-6/6 @ 160.0lbs)
  3. B Cb Seated Low Row (Reps: 10-10 @ 145.0lbs)
  4. B Db Rear Delt Row (Reps: 4-4 @ 45.0lbs)
  5. B Db Hammer Curls (Reps: 7-6 @ 50.0lbs)
  6. B Cb Wide Grip Lat Pulldown (Reps: 7-7 @ 140.0lbs)
  7. B Fr Seated Weight Ab Curl (Reps: 10-9 @ 0.0lbs)
2025-06-19
Full body b
  1. B Db Shoulder Press (Reps: 6-5 @ 75.0lbs)
  2. B M Seated Hamstring Curl (Reps: 8-7 @ 225.0lbs)
  3. B M Seated Press Calf Raises (Reps: 12-13 @ 335.0lbs)
  4. B Db Neutral Grip Press (Reps: 8-8 @ 75.0lbs)
  5. B Db Chest Fly (Reps: 7-7 @ 70.0lbs)
  6. B Cb Rope Tricep Pushdown (Reps: 7-7 @ 82.5lbs)
2025-06-17
Full body a
  1. B Ez Preacher Curl (Reps: 7-5-3 @ 81.0lbs)
  2. U M Leg Extension (Reps: 4/4-4/4 @ 160.0lbs)
  3. B Cb Wide Grip Lat Pulldown (Reps: 9-9 @ 130.0lbs)
  4. B Fr Seated Weight Ab Curl (Reps: 10-9 @ 0.0lbs)
  5. B Db Rear Delt Row (Reps: 7-7 @ 40.0lbs)
  6. B Cb Seated Low Row (Reps: 10-10 @ 140.0lbs)
  7. B Cb Hammer Curls (Reps: 7-7 @ 77.5lbs)
2025-06-16
Full body b
  1. B Db Neutral Grip Press (Reps: 9-9 @ 70.0lbs)
  2. B M Seated Hamstring Curl (Reps: 7-7 @ 225.0lbs)
  3. B M Seated Press Calf Raises (Reps: 12-13 @ 325.0lbs)
  4. B Db Shoulder Press (Reps: 5-5 @ 75.0lbs)
  5. B Db Chest Fly (Reps: 7-8 @ 65.0lbs)
  6. B Cb Rope Tricep Pushdown (Reps: 7-8 @ 80.0lbs)
2025-06-13
Full body a
  1. B Ez Preacher Curl (Reps: 6-4-3 @ 81.0lbs)
  2. B M Leg Extension (Reps: 8-8 @ 260.0lbs)
  3. B Cb Wide Grip Lat Pulldown (Reps: 9-9 @ 125.0lbs)
  4. B Fr Seated Weight Ab Curl (Reps: 8-8 @ 0.0lbs)
  5. B Db Rear Delt Row (Reps: 6-5 @ 40.0lbs)
  6. B Cb Seated Low Row (Reps: 10-10 @ 125.0lbs)
  7. B Cb Hammer Curls (Reps: 6-6 @ 77.5lbs)
2025-06-12
Full body b
  1. B M Seated Hamstring Curl (Reps: 6-6 @ 225.0lbs)
  2. B Db Shoulder Press (Reps: 5-4 @ 75.0lbs)
  3. B M Seated Press Calf Raises (Reps: 12-12 @ 310.0lbs)
  4. B Db Chest Fly (Reps: 7-8 @ 65.0lbs)
  5. B Db Neutral Grip Press (Reps: 10-8 @ 65.0lbs)
  6. B Cb Rope Tricep Pushdown (Reps: 8-7 @ 72.5lbs)
2025-06-10
Full body a
  1. B Ez Preacher Curl (Reps: 8-6-4 @ 81.0lbs)
  2. B M Leg Extension (Reps: 8-8 @ 255.0lbs)
  3. B Cb Lat Pulldown (Reps: 8-9 @ 120.0lbs)
  4. B Fr Seated Weight Ab Curl (Reps: 8-8 @ 0.0lbs)
  5. B Db Rear Delt Row (Reps: 6-5 @ 40.0lbs)
  6. B Cb Seated Low Row (Reps: 7-6 @ 165.0lbs)
  7. B Cb Hammer Curls (Reps: 6-6 @ 77.5lbs)
2025-06-09
Full body b
  1. B Db Neutral Grip Press (Reps: 12-12 @ 60.0lbs)
  2. B M Seated Hamstring Curl (Reps: 6-6 @ 225.0lbs)
  3. B M Seated Press Calf Raises (Reps: 16-13 @ 300.0lbs)
  4. B Db Shoulder Press (Reps: 5-4 @ 75.0lbs)
  5. B Db Chest Fly (Reps: 6-7 @ 65.0lbs)
  6. B Cb Overhead Tricep Extension (Reps: 7-8 @ 65.0lbs)
  7. B Cb Rope Tricep Pushdown (Reps: 7-5 @ 72.5lbs)
2025-06-06
Full body a
  1. B Db Shoulder Press (Reps: 8-6-5 @ 70.0lbs)
  2. B Db Incline Chest Fly (Reps: 6-5-4 @ 70.0lbs)
  3. B M Seated Hamstring Curl (Reps: 8-6 @ 210.0lbs)
  4. B Cb Rope Tricep Pushdown (Reps: 8-8 @ 65.0lbs)
2025-05-27
Full body a
  1. B Bb Bench Press (Reps: 7-6 @ 165.0lbs)
  2. B M Leg Extension (Reps: 9-6 @ 235.0lbs)
2025-05-23
Full body b
  1. B Cb Lat Pulldown (Reps: 7-6 @ 150.0lbs)
  2. B Fr Seated Weight Ab Curl (Reps: 6-6 @ 0.0lbs)
  3. B Db Seated Rear Delt Fly (Reps: 7-6 @ 35.0lbs)
  4. B Ez Preacher Curl (Reps: 4-3 @ 81.0lbs)
  5. B M Seated Hamstring Curl (Reps: 8-8 @ 205.0lbs)
  6. B Cb Hammer Curls (Reps: 8-8 @ 65.0lbs)
  7. B Cb Seated Low Row (Reps: 9-10 @ 160.0lbs)
2025-05-22
Full body b
  1. B Ez Preacher Curl (Reps: 6-4 @ 81.0lbs)
  2. B Fr Seated Weight Ab Curl (Reps: 8-8 @ 45.0lbs)
  3. B Cb Lat Pulldown (Reps: 7-6 @ 150.0lbs)
  4. B M Seated Hamstring Curl (Reps: 8-8 @ 200.0lbs)
  5. B Db Seated Rear Delt Fly (Reps: 6-5 @ 35.0lbs)
  6. B Db Hammer Curls (Reps: 6-4 @ 50.0lbs)
  7. B Cb Seated Low Row (Reps: 8-9 @ 145.0lbs)
2025-05-15
Full body a
  1. B Bb Bench Press (Reps: 4-3 @ 195.0lbs)
  2. B M Seated Leg Press (Reps: 8-8 @ 265.0lbs)
  3. B M Seated Press Calf Raises (Reps: 10-10 @ 265.0lbs)
  4. B Db Shoulder Press (Reps: 7-6 @ 70.0lbs)
  5. B Db Incline Chest Fly (Reps: 6-4 @ 70.0lbs)
  6. B Cb Overhead Tricep Extension (Reps: 8-7 @ 65.0lbs)
2025-05-20
Full body b
  1. B Cb Lat Pulldown (Reps: 8-7 @ 150.0lbs)
  2. B Fr Seated Weight Ab Curl (Reps: 8-7 @ 45.0lbs)
  3. B M Seated Hamstring Curl (Reps: 7-6 @ 210.0lbs)
  4. B Db Seated Rear Delt Fly (Reps: 7-6 @ 35.0lbs)
  5. U Db Arm Supported Curl (Reps: 3/7-6/8 @ 35.0lbs)
  6. B Cb Seated Low Row (Reps: 8-7 @ 150.0lbs)
  7. B Cb Hammer Curls (Reps: 5-4 @ 65.0lbs)
2025-05-19
Full body a
  1. B Cb M Chest Press (Reps: 9-8-8 @ 245.0lbs)
  2. B Cb M Seated Leg Press (Reps: 9-10 @ 260.0lbs)
  3. B Cb M Standing Press Calf Raises (Reps: 10-10 @ 270.0lbs)
  4. B Pl M Shoulder Press (Reps: 5-6 @ 210.0lbs)
  5. B Cb M Chest Fly (Reps: 8-8-8 @ 175.0lbs)
  6. B Cb M Lateral Raise (Reps: 6-5-6 @ 150.0lbs)
  7. B Cb Overhead Tricep Extension (Reps: 5-7 @ 65.0lbs)
  8. B Cb M Triceps Press (Reps: 8-9 @ 215.0lbs)
  9. B M Leg Extension (Reps: 8-10 @ 230.0lbs)
2025-05-16
Full body a
  1. B Bb Bench Press (Reps: 4-4 @ 195.0lbs)
  2. B M Seated Leg Press (Reps: 8-8 @ 255.0lbs)
  3. B M Seated Press Calf Raises (Reps: 10-10 @ 255.0lbs)
  4. B Db Shoulder Press (Reps: 7-6 @ 70.0lbs)
  5. B Db Incline Chest Fly (Reps: 6-5 @ 70.0lbs)
  6. B Cb Overhead Tricep Extension (Reps: 6-7 @ 70.0lbs)
  7. B M Leg Extension (Reps: 8-8 @ 220.0lbs)
2025-05-13
Full body b
  1. B Ez Preacher Curl (Reps: 10-7 @ 71.0lbs)
  2. B M Seated Hamstring Curl (Reps: 7-7 @ 195.0lbs)
  3. B Cb Lat Pulldown (Reps: 7-6 @ 150.0lbs)
  4. B Db Seated Rear Delt Fly (Reps: 6-5 @ 35.0lbs)
  5. B Db Hammer Curls (Reps: 6-4 @ 50.0lbs)
  6. B Cb Seated Low Row (Reps: 6-9 @ 140.0lbs)
2025-05-12
Full body a
  1. B Cb M Chest Press (Reps: 7-7-5 @ 185.0lbs)
  2. B Cb M Lateral Raise (Reps: 6-6-6 @ 150.0lbs)
  3. B M Leg Press (Reps: 10-10 @ 250.0lbs)
  4. B M Calf Raises (Reps: 12-12 @ 250.0lbs)
  5. B Cb Tricep Pushdown (Reps: 10-8-9 @ 140.0lbs)
  6. B Cb M Shoulder Press (Reps: 4-4-4 @ 125.0lbs)
  7. B Cb M Chest Fly (Reps: 7-8-8 @ 190.0lbs)
  8. B Cb M Leg Extension (Reps: 8-8-8 @ 215.0lbs)
  9. B Cb Overhead Tricep Extension (Reps: 4-7-8 @ 130.0lbs)
  10. B Cb M Ab Crunch (Reps: 5-5-5 @ 70.0lbs)
2025-05-09
Full body b
  1. B Cb M Preacher Curl (Reps: 9-6-5 @ 100.0lbs)
  2. B Cb M Rear Delt Fly (Reps: 8-7-7 @ 130.0lbs)
  3. B Cb M Fixed Pulldown (Reps: 8-8-8 @ 165.0lbs)
  4. B Cb M Lying Hamstring Curl (Reps: 8-7-5 @ 155.0lbs)
  5. B P M Compound Row (Reps: 6-5-4 @ 210.0lbs)
  6. B Db Hammer Curls (Reps: 5-4-3 @ 50.0lbs)
  7. U Cb M Torso Rotation (Reps: 8-8-8 @ 160.0lbs)
2025-05-08
Full body a
  1. B Cb M Chest Press (Reps: 7-6-5 @ 170.0lbs)
  2. B M Leg Press (Reps: 10-9 @ 230.0lbs)
  3. B M Calf Raises (Reps: 12-24 @ 230.0lbs)
  4. B Cb Tricep Pushdown (Reps: 10-10-10 @ 110.0lbs)
  5. B Cb M Shoulder Press (Reps: 5-7-5 @ 125.0lbs)
  6. B Cb M Chest Fly (Reps: 6-6-6 @ 190.0lbs)
  7. B Cb Overhead Tricep Extension (Reps: 8-7-8 @ 140.0lbs)
  8. B Cb M Leg Extension (Reps: 7-8-8 @ 205.0lbs)
  9. B Cb M Ab Crunch (Reps: 5-5-4 @ 70.0lbs)
2025-05-06
Full body b
  1. B Cb M Lateral Raise (Reps: 8-7-6 @ 145.0lbs)
  2. B Cb M Rear Delt Fly (Reps: 6-6-6 @ 130.0lbs)
  3. B Cb M Preacher Curl (Reps: 7-5-5 @ 100.0lbs)
  4. B Cb M Leg Curl (Reps: 5-6-5 @ 155.0lbs)
  5. B Cb M Fixed Pulldown (Reps: 8-8-8 @ 160.0lbs)
  6. B Db Hammer Curls (Reps: 5-4-3 @ 50.0lbs)
  7. B Cb M Seated Low Row (Reps: 5-5-5 @ 170.0lbs)
  8. B Cb M Ab Crunch (Reps: 6-6-6 @ 60.0lbs)
2025-05-05
Full body a
  1. B Bb Bench Press (Reps: 4-3 @ 195.0lbs)
  2. B M Seated Leg Press (Reps: 10-10 @ 215.0lbs)
  3. B M Seated Press Calf Raises (Reps: 12-12 @ 215.0lbs)
  4. B Db Shoulder Press (Reps: 6-6 @ 70.0lbs)
  5. B M Leg Extension (Reps: 10-9 @ 195.0lbs)
  6. U Cb Rope Tricep Pushdown (Reps: 5-7 @ 92.5lbs)
  7. U Db Incline Chest Fly (Reps: 5-5 @ 70.0lbs)
  8. U Cb Overhead Tricep Extension (Reps: 6-7 @ 70.0lbs)
2025-05-02
Full body b
  1. U Db Preacher Curl (Reps: 7/7-6/6 @ 35.0lbs)
  2. B M Seated Hamstring Curl (Reps: 7-8 @ 190.0lbs)
  3. B Cb Lat Pulldown (Reps: 7-6 @ 150.0lbs)
  4. B Db Seated Rear Delt Fly (Reps: 9-8 @ 30.0lbs)
  5. B Db Hammer Curls (Reps: 6-4 @ 50.0lbs)
  6. B Cb Seated Low Row (Reps: 6-6 @ 185.0lbs)
2025-05-01
Full body a
  1. B Bb Bench Press (Reps: 5-4 @ 185.0lbs)
  2. B M Seated Leg Press (Reps: 10-10 @ 210.0lbs)
  3. B M Seated Press Calf Raises (Reps: 10-12 @ 210.0lbs)
  4. B Db Shoulder Press (Reps: 5-6 @ 70.0lbs)
  5. B M Leg Extension (Reps: 10-8 @ 190.0lbs)
  6. U Cb Rope Tricep Pushdown (Reps: 7-8 @ 87.5lbs)
2025-04-29
Full body b
  1. U Db Preacher Curl (Reps: 6/8-5/6 @ 35.0lbs)
  2. Seated Leg Curl Machine (Reps: 6-6 @ 190.0lbs)
  3. Lat Pulldown (Reps: 6-5 @ 150.0lbs)
  4. B Db Seated Rear Delt Fly (Reps: 7-7 @ 30.0lbs)
  5. B Db Hammer Curls (Reps: 5-4 @ 50.0lbs)
  6. Seated Low Row (Reps: 5-6 @ 185.0lbs)
2025-04-28
Full body a
  1. Db Chest Press (Reps: 22-8-5-5 @ 50.0lbs)
  2. Db Squat (Reps: 4-4-4 @ 50.0lbs)
  3. Db Shoulder Press (Reps: 17-6-5-4 @ 50.0lbs)
  4. Db Standing Calf Raises (Reps: 25-25-25 @ 50.0lbs)
2025-04-25
Full body b
  1. U Db Arm-Supported Curl (Reps: 6/8-6/8-5/7 @ 35.0lbs)
  2. B Db Rear Delt Fly (Reps: 6-6-6 @ 30.0lbs)
  3. Db Romanian Deadlift (Reps: 10-10 @ 50.0lbs)
  4. Db Hammer Curls (Reps: 5-5-4 @ 50.0lbs)
  5. Pull Ups (Reps: 5-4-4 @ 0.0lbs)
2025-04-24
Full body a
  1. Shoulder Press Machine (Reps: 9-8 @ 145.0lbs)
  2. Chest Press Machine (Reps: 7-7 @ 180.0lbs)
  3. Leg Curl Machine (Reps: 6-6 @ 175.0lbs)
  4. Tricep Extension Machine (Reps: 8-10 @ 200.0lbs)
  5. Seated Calf Raise Machine (Reps: 10-10 @ 90.0lbs)
  6. B Cb Overhead Tricep Extension (Reps: 6-6 @ 60.0lbs)
  7. Leg Press Machine (Reps: 10-10 @ 215.0lbs)
2025-04-22
Full body b
  1. Lat Pulldown (Reps: 5-5 @ 150.0lbs)
  2. Db Seated Rear Delt Fly (Reps: 7-10 @ 25.0lbs)
  3. U Db Preacher Curl (Reps: 7/8-5/7 @ 35.0lbs)
  4. Seated Leg Curl Machine (Reps: 6-7 @ 190.0lbs)
  5. B Db Hammer Curls (Reps: 6-4 @ 50.0lbs)
  6. Seated Low Row (Reps: 6-7 @ 185.0lbs)
2025-04-18
Full body a
  1. Seated Leg Press Machine (Reps: 10-10 @ 200.0lbs)
  2. Seated Press Calf Raises (Reps: 12-12 @ 200.0lbs)
  3. Bb Bench Press (Reps: 8-5 @ 175.0lbs)
  4. Leg Extension Machine (Reps: 12-12 @ 180.0lbs)
  5. Dumbbell Shoulder Press (Reps: 8-7 @ 65.0lbs)
  6. U Cb Overhead Tricep Extension (Reps: 3-2 @ 72.5lbs)
  7. U Cb Rope Tricep Pushdown (Reps: 6-5 @ 87.5lbs)
  8. Incline Chest Fly (Reps: 7-7 @ 65.0lbs)
2025-04-17
Full body b
  1. Lat Pulldown (Reps: 8-8 @ 145.0lbs)
  2. B Db Hammer Curls (Reps: 6-4 @ 50.0lbs)
  3. Rear Delt Cable Crossover (Reps: 6-5 @ 22.5lbs)
  4. Seated Leg Curl Machine (Reps: 10-10 @ 180.0lbs)
  5. U Db Preacher Curl (Reps: 5/7-5/6 @ 35.0lbs)
  6. Seated Low Row (Reps: 6-7 @ 185.0lbs)
2025-04-15
Full body a
  1. Bb Bench Press (Reps: 7-6 @ 170.0lbs)
  2. Seated Leg Press Machine (Reps: 12-12 @ 190.0lbs)
  3. Seated Press Calf Raises (Reps: 12-12 @ 190.0lbs)
  4. U Cb Overhead Tricep Extension (Reps: 4-4 @ 72.5lbs)
  5. Incline Chest Fly (Reps: 6-7 @ 65.0lbs)
  6. Dumbbell Shoulder Press (Reps: 6-5 @ 65.0lbs)
  7. Leg Extension Machine (Reps: 12-12 @ 170.0lbs)
  8. U Cb Rope Tricep Pushdown (Reps: 9-5 @ 85.0lbs)
2025-04-14
Full body b
  1. U Db Preacher Curl (Reps: 6/8-5/7 @ 35.0lbs)
  2. Db Romanian Deadlift (Reps: 8-8 @ 70.0lbs)
  3. B Db Hammer Curls (Reps: 6-4 @ 50.0lbs)
  4. Seated Leg Curl Machine (Reps: 10-10 @ 170.0lbs)
  5. Lat Pulldown (Reps: 5-4 @ 160.0lbs)
  6. Rear Delt Cable Crossover (Reps: 6-5 @ 22.5lbs)
  7. Seated Low Row (Reps: 8-7 @ 185.0lbs)
2025-04-11
Full body a
  1. Bb Bench Press (Reps: 7-6 @ 165.0lbs)
  2. Seated Leg Press Machine (Reps: 12-12 @ 180.0lbs)
  3. Seated Press Calf Raises (Reps: 12-12 @ 180.0lbs)
  4. U Cb Overhead Tricep Extension (Reps: 7-7 @ 70.0lbs)
  5. Incline Chest Fly (Reps: 8-7 @ 65.0lbs)
  6. Dumbbell Shoulder Press (Reps: 7-7 @ 65.0lbs)
  7. Leg Extension Machine (Reps: 10-12 @ 160.0lbs)
  8. U Cb Rope Tricep Pushdown (Reps: 10-0 @ 80.0lbs)
2025-04-10
Full body b
  1. U Db Arm-Supported Curl (Reps: 5/7-6/7-5/7 @ 35.0lbs)
  2. B Db Rear Delt Fly (Reps: 8-8-8 @ 30.0lbs)
  3. Db Romanian Deadlift (Reps: 16-12-12 @ 35.0lbs)
  4. Db Hammer Curls (Reps: 5-5-4 @ 50.0lbs)
  5. Pull Ups (Reps: 4-4-4 @ 0.0lbs)
2025-04-08
Full body a
  1. Bb Bench Press (Reps: 7-6 @ 160.0lbs)
  2. Seated Leg Press Machine (Reps: 12-12 @ 170.0lbs)
  3. Seated Press Calf Raises (Reps: 12-12 @ 170.0lbs)
  4. U Cb Overhead Tricep Extension (Reps: 8-7 @ 65.0lbs)
  5. Incline Chest Fly (Reps: 7-7 @ 65.0lbs)
  6. Dumbbell Shoulder Press (Reps: 6-5 @ 65.0lbs)
  7. Leg Extension Machine (Reps: 12-12 @ 150.0lbs)
2025-04-07
Full body b
  1. Unilateral Db Preacher Curl (Reps: 5/6-4/5 @ 35.0lbs)
  2. Rear Delt Cable Crossover (Reps: 5-5 @ 22.5lbs)
  3. Db Hammer Curls (Reps: 6-4 @ 50.0lbs)
  4. Seated Leg Curl Machine (Reps: 12-12 @ 150.0lbs)
  5. Db Romanian Deadlift (Reps: 12-12 @ 65.0lbs)
  6. Lat Pulldown (Reps: 4-4 @ 160.0lbs)
  7. Seated Low Row (Reps: 6-5 @ 185.0lbs)
2025-04-04
Full body a
  1. Bench Press (Reps: 6-7 @ 155.0lbs)
  2. Seated Leg Press Machine (Reps: 12-12 @ 160.0lbs)
  3. Seated Press Calf Raises (Reps: 12-12 @ 160.0lbs)
  4. Unilateral Dumbbell Overhead Tricep Extension (Reps: 5/5 @ 5.0lbs)
  5. Leg Extension Machine (Reps: 12-12 @ 140.0lbs)
  6. Dumbbell Shoulder Press (Reps: 7-5 @ 65.0lbs)
  7. Incline Chest Fly (Reps: 5-5 @ 65.0lbs)
  8. Unilateral Cable Cuff Tricep Pushdown (Reps: 8/8-7/7 @ 42.5lbs)
2025-04-03
Full body b
  1. Unilateral Db Preacher Curl (Reps: 6/6-4/4 @ 35.0lbs)
  2. Rear Delt Cable Crossover (Reps: 5-5 @ 22.5lbs)
  3. Db Hammer Curls (Reps: 5-4 @ 50.0lbs)
  4. Seated Leg Curl Machine (Reps: 12-12 @ 140.0lbs)
  5. Db Romanian Deadlift (Reps: 12-12 @ 60.0lbs)
  6. Assisted Pull-Ups (Reps: 7-7 @ 37.5lbs)
  7. Seated Low Row (Reps: 5-5 @ 185.0lbs)
2025-04-01
Push
  1. Db Chest Press (Reps: 9-8 @ 75.0lbs)
  2. Unilateral Dumbbell Overhead Tricep Extension (Reps: 4/5 @ 4.0lbs)
  3. Dumbbell Shoulder Press (Reps: 7-6 @ 65.0lbs)
  4. Incline Chest Fly (Reps: 6-6 @ 65.0lbs)
  5. Unilateral Cable Cuff Tricep Pushdown (Reps: 8/9-8/8 @ 42.5lbs)
2025-03-31
Pull
  1. Unilateral Dumbbell Preacher Curl (Reps: 5/6-5/5 @ 35.0lbs)
  2. Rear Delt Cable Crossover (Reps: 5-5 @ 22.5lbs)
  3. Seated Hammer Curls (Reps: 5-4 @ 50.0lbs)
  4. Assisted Pull-Ups (Reps: 8-7 @ 43.75lbs)
  5. Seated Low Row (Reps: 7-7 @ 180.0lbs)
2025-03-29
Push
  1. Chest Press (Reps: 9-7-7 @ 75.0lbs)
  2. Unilateral Dumbbell Overhead Tricep Extension (Reps: 4/5 @ 4.0lbs)
  3. Dumbbell Shoulder Press (Reps: 7-6-5 @ 65.0lbs)
  4. Incline Chest Fly (Reps: 8-7 @ 60.0lbs)
2025-03-28
Pull
  1. Standing Curls (Reps: 6-5-4 @ 40.0lbs)
  2. Seated Rear Delt Row (Reps: 12-12-12 @ 25.0lbs)
  3. Hammer Curls (Reps: 7-6-5 @ 45.0lbs)
2025-03-25
Push
  1. Chest Press (Reps: 7-6 @ 75.0lbs)
  2. Unilateral Dumbbell Overhead Tricep Extension (Reps: 7/7-7/8 @ 30.0lbs)
  3. Dumbbell Shoulder Press (Reps: 8-8 @ 60.0lbs)
  4. Incline Chest Fly (Reps: 8-8 @ 55.0lbs)
2025-03-24
Pull
  1. Arm Supported Curl (Reps: 4/6 @ 3.0lbs)
  2. Rear Delt Cable Cross Over (Reps: 8-10-10 @ 15.0lbs)
  3. Hammer Curls (Reps: 8-6-5 @ 45.0lbs)
  4. Db Wrist Curls (Reps: 12-12 @ 35.0lbs)
  5. Lat Pulldown (Reps: 8-7-6 @ 130.0lbs)
  6. Seated Low Row (Reps: 10-12-12 @ 130.0lbs)
2025-03-22
Push
  1. Db Chest Press (Reps: 20-7-5-4 @ 50.0lbs)
  2. U Db Overhead Tricep Extension (Reps: 6/7-6/7-6/7 @ 30.0lbs)
  3. Db Shoulder Press (Reps: 15-3-2-2-2 @ 50.0lbs)
  4. Db Incline Chest Fly (Reps: 12-10-9 @ 50.0lbs)
2025-03-21
Pull
  1. Unilateral Dumbbell Preacher Curl (Reps: 5/6-5/6-5/0 @ 35.0lbs)
  2. Rear Delt Cable Crossover (Reps: 12-12-12 @ 20.5lbs)
  3. Seated Hammer Curls (Reps: 8-7-5 @ 45.0lbs)
  4. Assisted Pull-Ups (Reps: 8-7-6 @ 48.75lbs)
  5. Seated Low Row (Reps: 7-7-5 @ 175.0lbs)
2025-03-18
Push
  1. Chest Press (Reps: 9-8-6 @ 75.0lbs)
  2. Unilateral Dumbbell Overhead Tricep Extension (Reps: 7/8-6/7-6/6 @ 30.0lbs)
  3. Dumbbell Shoulder Press (Reps: 9-7-7 @ 60.0lbs)
  4. Incline Chest Fly (Reps: 9-7-8 @ 55.0lbs)
  5. Unilateral Cable Cuff Tricep Pushdown (Reps: 6/6-6/5 @ 42.5lbs)
2025-03-17
Pull
  1. Unilateral Dumbbell Preacher Curl (Reps: 4/5-3/5-4/0 @ 35.0lbs)
  2. Rear Delt Cable Crossover (Reps: 10-10-9 @ 19.0lbs)
  3. Seated Hammer Curls (Reps: 8-6-5 @ 45.0lbs)
  4. Assisted Pull-Ups (Reps: 8-7-6 @ 48.75lbs)
  5. Seated Low Row (Reps: 10-10-8 @ 170.0lbs)
  6. Eugene Curl (Reps: 12-12 @ 40.0lbs)
2025-03-15
Push
  1. Chest Press (Reps: 8-8-7 @ 75.0lbs)
  2. Unilateral Dumbbell Overhead Tricep Extension (Reps: 7/7-6/7-6/6 @ 30.0lbs)
  3. Dumbbell Shoulder Press (Reps: 9-8-7 @ 60.0lbs)
  4. Incline Chest Fly (Reps: 9-8-8 @ 55.0lbs)
  5. Unilateral Cable Cuff Tricep Pushdown (Reps: 6/7-8/7-7/6 @ 42.5lbs)
2025-03-14
Pull
  1. Unilateral Dumbbell Preacher Curl (Reps: 4/5-4/5-3/0 @ 35.0lbs)
  2. Rear Delt Cable Crossover (Reps: 6-10-7 @ 17.5lbs)
  3. Seated Hammer Curls (Reps: 10-7-6 @ 40.0lbs)
  4. Assisted Pull-Ups (Reps: 6-6-6 @ 48.75lbs)
  5. Eugene Curl (Reps: 12-12 @ 40.0lbs)
  6. Seated Low Row (Reps: 8-8-10 @ 170.0lbs)
2025-03-11
Push
  1. Chest Press (Reps: 8-7-6 @ 75.0lbs)
  2. Unilateral Dumbbell Overhead Tricep Extension (Reps: 8/8-6/7-6/6 @ 30.0lbs)
  3. Dumbbell Shoulder Press (Reps: 7-7-6 @ 60.0lbs)
  4. Incline Chest Fly (Reps: 8-8-7 @ 55.0lbs)
  5. Unilateral Cable Cuff Tricep Pushdown (Reps: 6/6-7/6-5/4 @ 42.5lbs)
2025-03-10
Pull
  1. Unilateral Dumbbell Preacher Curl (Reps: 3/5-3/4-3/0 @ 35.0lbs)
  2. Seated Rear Delt Row (Reps: 11-9-7 @ 30.0lbs)
  3. Seated Hammer Curls (Reps: 10-8-6 @ 40.0lbs)
  4. Lat Pulldown (Reps: 8-7-6 @ 140.0lbs)
  5. Eugene Curl (Reps: 12-12 @ 40.0lbs)
  6. Seated Low Row (Reps: 10-9-7 @ 165.0lbs)
2025-03-08
Push
  1. Chest Press (Reps: 8-6 @ 75.0lbs)
  2. Unilateral Dumbbell Overhead Tricep Extension (Reps: 7/8-7/7 @ 30.0lbs)
  3. Dumbbell Shoulder Press (Reps: 7-7 @ 60.0lbs)
  4. Incline Chest Fly (Reps: 9-8 @ 55.0lbs)
  5. Unilateral Cable Cuff Tricep Pushdown (Reps: 8-8/7 @ 42.5lbs)
2025-03-07
Pull
  1. Unilateral Dumbbell Preacher Curl (Reps: 3/5-3/4-2/0 @ 35.0lbs)
  2. Seated Rear Delt Row (Reps: 12-11-10 @ 25.0lbs)
  3. Seated Hammer Curls (Reps: 9-7-6 @ 40.0lbs)
  4. Assisted Pull-Ups (Reps: 8-7-6 @ 50.0lbs)
  5. Eugene Curl (Reps: 12-12 @ 35.0lbs)
  6. Seated Low Row (Reps: 8-9-8 @ 165.0lbs)
2025-03-04
Push
  1. Chest Press (Reps: 9-6-5 @ 75.0lbs)
  2. Unilateral Dumbbell Overhead Tricep Extension (Reps: 6/6-6/5-5/5 @ 30.0lbs)
  3. Dumbbell Shoulder Press (Reps: 7-5-6 @ 60.0lbs)
  4. Incline Chest Fly (Reps: 7-7-6 @ 55.0lbs)
  5. Unilateral Cable Cuff Tricep Pushdown (Reps: 7/6-7/7-9/8 @ 42.5lbs)
2025-03-03
Pull
  1. Unilateral Dumbbell Preacher Curl (Reps: 10/12-8/9-6/0 @ 30.0lbs)
  2. Cable Face Pulls (Reps: 10-11-10 @ 57.5lbs)
  3. Seated Hammer Curls (Reps: 8-5-5 @ 40.0lbs)
  4. Assisted Pull-Ups (Reps: 7-6-6 @ 50.0lbs)
  5. Eugene Curl (Reps: 12-12 @ 35.0lbs)
  6. Seated Low Row (Reps: 11-9-8 @ 160.0lbs)
2025-03-01
Push
  1. Chest Press (Reps: 8-7-6 @ 75.0lbs)
  2. Unilateral Dumbbell Overhead Tricep Extension (Reps: 7/7-7/7-7/6 @ 30.0lbs)
  3. Dumbbell Shoulder Press (Reps: 9-8-7 @ 60.0lbs)
  4. Incline Chest Fly (Reps: 7-8-6 @ 55.0lbs)
  5. Unilateral Cable Cuff Tricep Pushdown (Reps: 9-8/7-7/6 @ 40.0lbs)
2025-02-28
Pull
  1. Unilateral Dumbbell Preacher Curl (Reps: 9/11-8/9-6/0 @ 30.0lbs)
  2. Cable Face Pulls (Reps: 12-12-12 @ 55.0lbs)
  3. Seated Hammer Curls (Reps: 8-6-5 @ 40.0lbs)
  4. Assisted Pull-Ups (Reps: 7-6-6 @ 50.0lbs)
  5. Eugene Curl (Reps: 12-12 @ 35.0lbs)
  6. Seated Low Row (Reps: 10-6-8 @ 160.0lbs)
2025-02-25
Pull
  1. Unilateral Dumbbell Preacher Curl (Reps: 8/9-8/9-7/7 @ 30.0lbs)
  2. Cable Face Pulls (Reps: 12-12-12 @ 55.0lbs)
  3. Seated Hammer Curls (Reps: 9-6-5 @ 40.0lbs)
  4. Assisted Pull-Ups (Reps: 7-6-7 @ 50.0lbs)
  5. Eugene Curl (Reps: 12-12 @ 35.0lbs)
  6. Seated Low Row (Reps: 10-8-7 @ 160.0lbs)
2025-02-22
Push
  1. Chest Press (Reps: 8-7-5 @ 75.0lbs)
  2. Unilateral Dumbbell Overhead Tricep Extension (Reps: 7/7-6/6-4/5 @ 30.0lbs)
  3. Dumbbell Shoulder Press (Reps: 8-8-7 @ 60.0lbs)
  4. Incline Chest Fly (Reps: 8-7-8 @ 55.0lbs)
  5. Unilateral Cable Cuff Tricep Pushdown (Reps: 7-8-7 @ 40.0lbs)
2025-02-24
Push
  1. Chest Press (Reps: 8-5-6 @ 75.0lbs)
  2. Unilateral Dumbbell Overhead Tricep Extension (Reps: 7/7-6/6-5/6 @ 30.0lbs)
  3. Dumbbell Shoulder Press (Reps: 8-8-8 @ 60.0lbs)
  4. Incline Chest Fly (Reps: 9-9-9 @ 55.0lbs)
  5. Unilateral Cable Cuff Tricep Pushdown (Reps: 10-10-12/10 @ 35.0lbs)
2025-02-21
Pull
  1. Unilateral Dumbbell Preacher Curl (Reps: 9/11-7/9-5/0 @ 30.0lbs)
  2. Cable Face Pulls (Reps: 12-12-12 @ 50.0lbs)
  3. Seated Hammer Curls (Reps: 8-7-5 @ 40.0lbs)
  4. Assisted Pull-Ups (Reps: 10-8-6 @ 56.25lbs)
  5. Eugene Curl (Reps: 12-12 @ 35.0lbs)
  6. Seated Low Row (Reps: 8-7-7 @ 160.0lbs)
2025-02-18
Push
  1. Chest Press (Reps: 7-5-5 @ 75.0lbs)
  2. Unilateral Dumbbell Overhead Tricep Extension (Reps: 7/8-5/6-4/5 @ 30.0lbs)
  3. Dumbbell Shoulder Press (Reps: 7-8-6 @ 60.0lbs)
  4. Incline Chest Fly (Reps: 7-6-6 @ 55.0lbs)
  5. Unilateral Cable Cuff Tricep Pushdown (Reps: 8/7-9/6-8/6 @ 35.0lbs)
2025-02-17
Pull
  1. Unilateral Dumbbell Preacher Curl (Reps: 8/10-7/9-5/0 @ 30.0lbs)
  2. Cable Face Pulls (Reps: 12-12-12 @ 42.5lbs)
  3. Seated Hammer Curls (Reps: 7-6-4 @ 40.0lbs)
  4. Assisted Pull-Ups (Reps: 8-7-6 @ 56.25lbs)
  5. Eugene Curl (Reps: 12-12 @ 30.0lbs)
  6. Seated Low Row (Reps: 8-6-7 @ 160.0lbs)
2025-02-15
Push
  1. Chest Press (Reps: 7-6-5 @ 75.0lbs)
  2. Unilateral Dumbbell Overhead Tricep Extension (Reps: 5-5-4 @ 35.0lbs)
  3. Dumbbell Shoulder Press (Reps: 7-8-6 @ 60.0lbs)
  4. Incline Chest Fly (Reps: 9-8-6 @ 50.0lbs)
  5. Tricep Cable Bar Pushdown (Reps: 6-7-6 @ 95.0lbs)
2025-02-14
Pull
  1. Unilateral Dumbbell Preacher Curl (Reps: 10/10-6/7-6/0 @ 30.0lbs)
  2. Cable Face Pulls (Reps: 12-12-12 @ 40.0lbs)
  3. Seated Hammer Curls (Reps: 6-5-4 @ 40.0lbs)
  4. Assisted Pull-Ups (Reps: 9-9-9 @ 62.5lbs)
  5. Eugene Curl (Reps: 10-10 @ 25.0lbs)
  6. Seated Low Row (Reps: 10-10-8 @ 150.0lbs)
2025-02-11
Push
  1. Chest Press (Reps: 7-6-4 @ 75.0lbs)
  2. Unilateral Dumbbell Overhead Tricep Extension (Reps: 5-5-5 @ 35.0lbs)
  3. Dumbbell Shoulder Press (Reps: 7-8-6 @ 60.0lbs)
  4. Incline Chest Fly (Reps: 8-7-6 @ 50.0lbs)
  5. Tricep Cable Bar Pushdown (Reps: 9-8-7 @ 90.0lbs)
2025-02-10
Push
  1. Chest Press (Reps: 7-6-4 @ 75.0lbs)
  2. Unilateral Dumbbell Overhead Tricep Extension (Reps: 10/10-10/9-10/10 @ 30.0lbs)
  3. Dumbbell Shoulder Press (Reps: 10-9 @ 55.0lbs)
  4. Incline Chest Fly (Reps: 11-10 @ 45.0lbs)
  5. Tricep Cable Bar Pushdown (Reps: 8-8 @ 90.0lbs)
2025-02-06
Pull
  1. Unilateral Dumbbell Preacher Curl (Reps: 9/10-8/9-6/0 @ 30.0lbs)
  2. Cable Face Pulls (Reps: 12-12-12 @ 35.0lbs)
  3. Seated Hammer Curls (Reps: 11-8-6 @ 35.0lbs)
  4. Assisted Pull-Ups (Reps: 8-8-8 @ 68.75lbs)
  5. Incline Dumbell Curls (Reps: 6-5 @ 30.0lbs)
  6. Db Wrist Curls (Reps: 10-10 @ 30.0lbs)
  7. Seated Low Row (Reps: 11-10-8 @ 145.0lbs)
2025-02-04
Push
  1. Chest Press (Reps: 7-7-6 @ 75.0lbs)
  2. Unilateral Dumbbell Overhead Tricep Extension (Reps: 8/8-8/7-9/9 @ 30.0lbs)
  3. Dumbbell Shoulder Press (Reps: 11-10-9 @ 50.0lbs)
  4. Incline Chest Fly (Reps: 10-10-10 @ 40.0lbs)
  5. Tricep Cable Bar Pushdown (Reps: 8-7-6 @ 90.0lbs)
2025-02-03
Pull
  1. Arm Supported Curls (Reps: 4/5-3/4-3/4 @ 35.0lbs)
  2. Wide Grip Pull Up (Reps: 3-3-3-3 @ 0.0lbs)
  3. Seated Hammer Curls (Reps: 8-8-7 @ 35.0lbs)
  4. Bent Over Mid Back Row (Reps: 12-10-8 @ 35.0lbs)
  5. Incline Dumbbell Curls (Reps: 8-7-6 @ 30.0lbs)
  6. Seated Rear Delt Row (Reps: 12-12 @ 20.0lbs)
2025-01-31
Push
  1. Chest Press (Reps: 10-8-7 @ 70.0lbs)
  2. Unilateral Dumbbell Overhead Tricep Extension (Reps: 5/5-6/4-5/5 @ 30.0lbs)
  3. Dumbbell Shoulder Press (Reps: 11-11-8 @ 50.0lbs)
  4. Incline Chest Fly (Reps: 10-10-10 @ 35.0lbs)
  5. Tricep Cable Bar Pushdown (Reps: 10-8-6 @ 90.0lbs)
2025-01-30
Pull
  1. Unilateral Dumbbell Preacher Curl (Reps: 8/10-7/9-5/0 @ 30.0lbs)
  2. Assisted Pull-Ups (Reps: 10-8-8 @ 75.0lbs)
  3. Seated Hammer Curls (Reps: 8-6-5 @ 35.0lbs)
  4. Cable Face Pulls (Reps: 12-12-12 @ 30.0lbs)
  5. Incline Dumbell Curls (Reps: 8-6-5 @ 30.0lbs)
  6. Seated Low Row (Reps: 10-10-10 @ 140.0lbs)
2025-01-28
Push
  1. Chest Press (Reps: 9-8-7 @ 70.0lbs)
  2. Dumbbell Shoulder Press (Reps: 9-8-7 @ 50.0lbs)
  3. Tricep Cable Bar Pushdown (Reps: 10-7-7 @ 90.0lbs)
  4. Incline Chest Fly (Reps: 10-10-7 @ 35.0lbs)
  5. Unilateral Cable Overhead Tricep Extension (Reps: 6-4-4 @ 25.0lbs)
2025-01-27
Pull
  1. Unilateral Dumbbell Preacher Curl (Reps: 8/10-7/10-5/0 @ 30.0lbs)
  2. Assisted Pull-Ups (Reps: 10-8-8 @ 75.0lbs)
  3. Seated Hammer Curls (Reps: 8-6-5 @ 35.0lbs)
  4. Unilateral Cable Rear Delt Crossover (Reps: 10-10 @ 25.5lbs)
  5. Incline Dumbell Curls (Reps: 8-6-5 @ 30.0lbs)
  6. Seated Low Row (Reps: 8-9-8 @ 140.0lbs)
2025-01-23
Push
  1. Chest Press (Reps: 10-8-6 @ 70.0lbs)
  2. Dumbbell Shoulder Press (Reps: 9-6-7 @ 50.0lbs)
  3. Tricep Cable Bar Pushdown (Reps: 8-7-6 @ 90.0lbs)
  4. Incline Chest Fly (Reps: 8-8-7 @ 35.0lbs)
  5. Unilateral Cable Overhead Tricep Extension (Reps: 6-6-5 @ 25.0lbs)
2025-01-22
Pull
  1. Roc-It Biceps Curl Machine (Reps: 12-12 @ 145.0lbs)
  2. Machine Lat Row (Reps: 12-11-10 @ 115.0lbs)
  3. Machine Mid-Back Row (Reps: 11-10-9 @ 100.0lbs)
  4. Standing Hammer Curl (Reps: 8-7-6 @ 35.0lbs)
  5. Reverse Fly Deck (Reps: 12-12 @ 70.0lbs)
  6. Reverse Fly Deck (Reps: 10 @ 85.0lbs)
  7. Preacher Curl Machine (Reps: 12 @ 80.0lbs)
  8. Preacher Curl Machine (Reps: 10-9 @ 95.0lbs)
2025-01-20
Push
  1. Incline Chest Press (Reps: 12-12-12 @ 50.0lbs)
  2. Dumbbell Shoulder Press (Reps: 11-10-9 @ 50.0lbs)
  3. Unilateral Overhead Tricep Extension (Reps: 5-5-5 @ 30.0lbs)
  4. Incline Chest Fly (Reps: 12-10 @ 35.0lbs)
  5. Diamond Push Up (Reps: 8-8 @ 0.0lbs)
2025-01-19
Pull
  1. Unilateral Dumbbell Preacher Curl (Reps: 7/10-7/10-5/0 @ 30.0lbs)
  2. Assisted Pull-Ups (Reps: 10-10-10 @ 81.25lbs)
  3. Seated Hammer Curls (Reps: 8-7 @ 35.0lbs)
  4. Unilateral Cable Rear Delt Crossover (Reps: 11-11 @ 25.5lbs)
  5. Incline Dumbell Curls (Reps: 9-7 @ 30.0lbs)
  6. Seated Low Row (Reps: 10-10 @ 130.0lbs)
2025-01-17
Push
  1. Chest Press (Reps: 8-8 @ 70.0lbs)
  2. Dumbbell Shoulder Press (Reps: 9-8 @ 50.0lbs)
  3. Tricep Cable Bar Pushdown (Reps: 9-8 @ 90.0lbs)
  4. Incline Chest Fly (Reps: 7-6 @ 35.0lbs)
  5. Unilateral Cable Overhead Tricep Extension (Reps: 8-9 @ 25.0lbs)
2025-01-16
Pull
  1. Unilateral Dumbbell Preacher Curl (Reps: 6/10-7/9-6/0 @ 30.0lbs)
  2. Assisted Pull-Ups (Reps: 10-11 @ 100.0lbs)
  3. Seated Hammer Curls (Reps: 8-6 @ 35.0lbs)
  4. Unilateral Cable Rear Delt Crossover (Reps: 11-10 @ 25.0lbs)
  5. Incline Dumbell Curls (Reps: 8-6 @ 30.0lbs)
  6. Seated Low Row (Reps: 11-12 @ 125.0lbs)
2025-01-14
Push
  1. Chest Press (Reps: 8-10 @ 70.0lbs)
  2. Dumbbell Shoulder Press (Reps: 8-9 @ 50.0lbs)
  3. Tricep Cable Bar Pushdown (Reps: 9-9 @ 90.0lbs)
  4. Incline Chest Fly (Reps: 10-10 @ 30.0lbs)
  5. Unilateral Cable Overhead Tricep Extension (Reps: 11-9 @ 20.0lbs)
2025-01-13
Pull
  1. Arm Supported Curls (Reps: 9/12-9/12-8/0 @ 30.0lbs)
  2. Wide Grip Pull Up (Reps: 4-4-3 @ 0.0lbs)
  3. Seated Hammer Curls (Reps: 8-7 @ 35.0lbs)
  4. Bent Over Mid Back Row (Reps: 12-12 @ 35.0lbs)
  5. Incline Dumbbell Curls (Reps: 9-7 @ 30.0lbs)
  6. Seated Rear Delt Row (Reps: 12-12 @ 20.0lbs)
2025-01-11
Push
  1. Incline Chest Press (Reps: 12-12 @ 50.0lbs)
  2. Dumbbell Shoulder Press (Reps: 10-10 @ 50.0lbs)
  3. Unilateral Overhead Tricep Extension (Reps: 11-10 @ 25.0lbs)
  4. Incline Chest Fly (Reps: 10-10 @ 30.0lbs)
  5. Diamond Push Up (Reps: 6-8 @ 0.0lbs)
2025-01-10
Pull
  1. Lat Prayer (Reps: 12-11 @ 60.0lbs)
  2. Unilateral Dumbbell Preacher Curl (Reps: 8/11-7/10-6/0 @ 30.0lbs)
  3. Unilateral Cable Rear Delt Crossover (Reps: 10-10-9 @ 25.5lbs)
  4. Incline Supinating Dumbell Curls (Reps: 10-8 @ 30.0lbs)
  5. Seated Hammer Curls (Reps: 7-8 @ 35.0lbs)
  6. Seated Low Row (Reps: 10-12 @ 125.0lbs)
2025-01-08
Pull
  1. Unilateral Dumbbell Preacher Curl (Reps: 7/11-7/10 @ 30.0lbs)
  2. Lat Prayer (Reps: 10-10 @ 55.0lbs)
  3. Seated Hammer Curls (Reps: 10-8 @ 35.0lbs)
  4. Unilateral Cable Rear Delt Crossover (Reps: 10-10 @ 25.0lbs)
  5. Incline Dumbell Curls (Reps: 8-7 @ 30.0lbs)
  6. Seated Low Row (Reps: 11-12 @ 125.0lbs)
2025-01-05
Push
  1. Chest Press (Reps: 11-10 @ 65.0lbs)
  2. Dumbbell Shoulder Press (Reps: 9-9 @ 50.0lbs)
  3. Tricep Cable Bar Pushdown (Reps: 11-10 @ 85.0lbs)
  4. Dumbbell Lateral Raise (Reps: 10-9 @ 20.0lbs)
  5. High-To-Low Cable Fly (Reps: 10-9 @ 34.0lbs)
  6. Cable Overhead Tricep Extension (Reps: 11-9 @ 55.0lbs)
2025-01-07
Push
  1. Chest Press (Reps: 10-9 @ 65.0lbs)
  2. Dumbbell Shoulder Press (Reps: 7-7 @ 50.0lbs)
  3. Tricep Cable Bar Pushdown (Reps: 10-8 @ 85.0lbs)
  4. High-To-Low Cable Fly (Reps: 10-12 @ 34.0lbs)
  5. Dumbbell Lateral Raise (Reps: 10-9 @ 25.0lbs)
  6. Cable Overhead Tricep Extension (Reps: 11-9 @ 55.0lbs)
2025-01-04
Pull
  1. Unilateral Dumbbell Preacher Curl (Reps: 7/10-6/10 @ 30.0lbs)
  2. Wide Grip Lat Pulldown (Reps: 9-9 @ 120.0lbs)
  3. Seated Hammer Curls (Reps: 8-8 @ 35.0lbs)
  4. Unilateral Cable Rear Delt Crossover (Reps: 10-10 @ 25.0lbs)
  5. Incline Dumbell Curls (Reps: 8-7 @ 30.0lbs)
  6. Seated Low Row (Reps: 12-10 @ 125.0lbs)
2025-01-02
Push
  1. Chest Press (Reps: 10-9 @ 65.0lbs)
  2. Dumbbell Shoulder Press (Reps: 10-9 @ 50.0lbs)
  3. Tricep Cable Bar Pushdown (Reps: 12-11 @ 80.0lbs)
  4. High-To-Low Cable Fly (Reps: 12-10 @ 34.0lbs)
  5. Dumbbell Lateral Raise (Reps: 10-9 @ 25.0lbs)
  6. Cable Overhead Bar Tricep Extension (Reps: 12-9 @ 55.5lbs)
2025-01-01
Pull
  1. Unilateral Dumbbell Preacher Curl (Reps: 7/10-7/10 @ 30.0lbs)
  2. Wide Grip Lat Pulldown (Reps: 8-8 @ 120.0lbs)
  3. Seated Hammer Curls (Reps: 9-9 @ 35.0lbs)
  4. Unilateral Cable Rear Delt Crossover (Reps: 8-10 @ 25.0lbs)
  5. Incline Dumbell Curls (Reps: 11-9 @ 25.0lbs)
  6. Seated Low Row (Reps: 12-12 @ 120.0lbs)
2024-12-30
Push
  1. Chest Press (Reps: 8-8 @ 65.0lbs)
  2. Dumbbell Shoulder Press (Reps: 8-7 @ 50.0lbs)
  3. Tricep Cable Bar Pushdown (Reps: 12-11 @ 75.0lbs)
  4. Incline Chest Fly (Reps: 8-7 @ 30.0lbs)
  5. Dumbbell Lateral Raise (Reps: 9-8 @ 25.0lbs)
  6. Cable Overhead Tricep Extension (Reps: 10-9 @ 50.0lbs)
2024-12-29
Pull
  1. Unilateral Dumbbell Preacher Curl (Reps: 6/8-4/6 @ 30.0lbs)
  2. Unilateral Cable Rear Delt Crossover (Reps: 12-10 @ 20.0lbs)
  3. Seated Hammer Curls (Reps: 12-11 @ 30.0lbs)
  4. Wide Grip Lat Pulldown (Reps: 10-10 @ 110.0lbs)
  5. Incline Dumbell Curls (Reps: 10-7 @ 25.0lbs)
  6. Seated Low Row (Reps: 12-12 @ 110.0lbs)
2024-12-28
Push
  1. Incline Chest Press (Reps: 12-12 @ 50.0lbs)
  2. Dumbbell Shoulder Press (Reps: 9-9 @ 50.0lbs)
  3. Unilateral Overhead Tricep Extension (Reps: 9-9 @ 25.0lbs)
  4. Incline Chest Fly (Reps: 8-9 @ 30.0lbs)
  5. Dumbbell Lateral Raise (Reps: 9-8 @ 25.0lbs)
  6. Tricep Kickbacks (Reps: 10-8 @ 25.0lbs)
2024-12-26
Pull
  1. Machine Arm Curl (Reps: 12-12-12 @ 70.0lbs)
  2. Wide Grip Lat Pulldown (Reps: 10-10-10 @ 120.0lbs)
  3. Seated Hammer Curls (Reps: 11-9 @ 30.0lbs)
  4. Unilateral Cable Rear Delt Crossover (Reps: 10-10 @ 20.0lbs)
  5. Machine Biceps Curls (Reps: 12-10-10 @ 80.0lbs)
  6. Seated Low Row (Reps: 10-10 @ 120.0lbs)
2024-12-24
Push
  1. Incline Chest Press (Reps: 12-11 @ 50.0lbs)
  2. Dumbbell Shoulder Press (Reps: 10-10 @ 45.0lbs)
  3. Unilateral Overhead Tricep Extension (Reps: 8-8 @ 25.0lbs)
  4. Incline Chest Fly (Reps: 12-12 @ 25.0lbs)
  5. Dumbbell Lateral Raise (Reps: 8-7 @ 25.0lbs)
  6. Tricep Kickbacks (Reps: 10-8 @ 25.0lbs)
2024-12-23
Pull
  1. Unilateral Dumbbell Preacher Curl (Reps: 7/8-6/8 @ 30.0lbs)
  2. Wide Grip Lat Pulldown (Reps: 10-10 @ 120.0lbs)
  3. Seated Hammer Curls (Reps: 11-9 @ 30.0lbs)
  4. Unilateral Cable Rear Delt Crossover (Reps: 10-10 @ 20.0lbs)
  5. Incline Dumbell Curls (Reps: 11-7 @ 25.0lbs)
  6. Seated Low Row (Reps: 10-10 @ 120.0lbs)
2024-12-21
Push
  1. Incline Chest Press (Reps: 9-9 @ 55.0lbs)
  2. Dumbbell Shoulder Press (Reps: 11-10 @ 45.0lbs)
  3. Tricep Cable Bar Pushdown (Reps: 12-11 @ 75.0lbs)
  4. High-To-Low Cable Fly (Reps: 12-10 @ 32.5lbs)
  5. Dumbbell Lateral Raise (Reps: 9-8 @ 25.0lbs)
  6. Cable Overhead Tricep Extension (Reps: 11-10 @ 50.0lbs)
2024-12-20
Pull
  1. Arm Supported Curls (Reps: 7/9-6/8 @ 30.0lbs)
  2. Wide Grip Pull Up (Reps: 3-3-3 @ 0.0lbs)
  3. Seated Hammer Curls (Reps: 10-8 @ 30.0lbs)
  4. Bent Over Mid Back Row (Reps: 12-12 @ 30.0lbs)
  5. Incline Dumbbell Curls (Reps: 11-9 @ 25.0lbs)
  6. Seated Rear Delt Row (Reps: 10-10 @ 20.0lbs)
2024-12-18
Pull
  1. Barbell Curl (Reps: 10-10-10-10-10 @ 50.0lbs)
  2. Lat Pulldown (Reps: 10-10-10-10-10 @ 55.0lbs)
2024-04-21
Pull
  1. Cable Pulls (Reps: 12-12-12-12 @ 30.0lbs)
  2. Lat Pulldown (Reps: 12-12-12-12-12 @ 55.0lbs)
2024-05-02
Push
  1. Incline Chest Press (Reps: 10-12 @ 50.0lbs)
  2. Dumbbell Shoulder Press (Reps: 9-10 @ 45.0lbs)
  3. Unilateral Overhead Tricep Extension (Reps: 8-8 @ 25.0lbs)
  4. Incline Chest Fly (Reps: 12-12 @ 20.0lbs)
  5. Dumbbell Lateral Raise (Reps: 9-8 @ 25.0lbs)
  6. Tricep Kickbacks (Reps: 10-7 @ 25.0lbs)
2024-12-17
Pull
  1. Arm Supported Curls (Reps: 6/8-6/8 @ 30.0lbs)
  2. Lat Row (Reps: 12-12 @ 45.0lbs)
  3. Seated Hammer Curls (Reps: 10-9 @ 30.0lbs)
  4. Bent Over Mid Back Row (Reps: 12-12 @ 30.0lbs)
  5. Incline Dumbbell Curls (Reps: 10-9 @ 25.0lbs)
  6. Seated Rear Delt Row (Reps: 10-10 @ 20.0lbs)
2024-12-15
Push
  1. Chest Press (Reps: 8-8 @ 65.0lbs)
  2. Dumbbell Shoulder Press (Reps: 8-9 @ 45.0lbs)
  3. Tricep Cable Bar Pushdown (Reps: 12-11 @ 70.0lbs)
  4. High-To-Low Cable Fly (Reps: 12-10 @ 32.5lbs)
  5. Dumbbell Lateral Raise (Reps: 10-8 @ 25.0lbs)
  6. Cable Overhead Tricep Extension (Reps: 10-7 @ 50.0lbs)
2024-12-14
Pull
  1. Unilateral Dumbbell Preacher Curl (Reps: 6/6-6/7 @ 30.0lbs)
  2. Lat Pulldown (Reps: 9-9 @ 120.0lbs)
  3. Seated Hammer Curls (Reps: 8-7 @ 30.0lbs)
  4. Unilateral Cable Rear Delt Crossover (Reps: 10-12 @ 17.5lbs)
  5. Incline Dumbell Curls (Reps: 10-7 @ 25.0lbs)
  6. Seated Low Row (Reps: 10-10 @ 120.0lbs)
2024-12-13
Push
  1. Chest Press (Reps: 9-8 @ 65.0lbs)
  2. Dumbbell Shoulder Press (Reps: 12-9 @ 40.0lbs)
  3. Tricep Cable Bar Pushdown (Reps: 12-13 @ 60.0lbs)
  4. High-To-Low Cable Fly (Reps: 10-10 @ 32.5lbs)
  5. Cable Lateral Raise (Reps: 7-8 @ 22.5lbs)
  6. Cable Overhead Tricep Extension (Reps: 9-9 @ 50.0lbs)
2024-12-11
Pull
  1. Dumbbell Preacher Curl (Reps: 7-6 @ 30.0lbs)
  2. Hammer Curls (Reps: 9-9 @ 30.0lbs)
  3. Seated Low Row (Reps: 10-11 @ 120.0lbs)
  4. Standing Cable Rear Delt Row (Reps: 12-12 @ 37.5lbs)
  5. Bayesian Curls (Reps: 7-7 @ 27.5lbs)
  6. Lat Pulldown (Reps: 8-9 @ 120.0lbs)
2024-12-09
Push
  1. Chest Press (Reps: 10-10 @ 60.0lbs)
  2. Dumbbell Shoulder Press (Reps: 12-13 @ 35.0lbs)
  3. Cable Overhead Tricep Extension (Reps: 10-10 @ 50.0lbs)
  4. Lateral Raise (Reps: 10-9 @ 25.0lbs)
  5. High-To-Low Cable Fly (Reps: 12-15 @ 27.5lbs)
  6. Tricep Cable Pulldown (Reps: 12-13 @ 60.0lbs)
2024-12-08
Pull
  1. Dumbbell Preacher Curl (Reps: 7-6 @ 30.0lbs)
  2. Lat Pulldown (Reps: 8-9 @ 120.0lbs)
  3. Hammer Curls (Reps: 10-9 @ 30.0lbs)
  4. Standing Cable Rear Delt Row (Reps: 12-12 @ 35.5lbs)
  5. Bayesian Curls (Reps: 7-6 @ 27.5lbs)
  6. Seated Low Row (Reps: 12-12 @ 100.0lbs)
2024-12-06
Push
  1. Chest Press (Reps: 10-9 @ 60.0lbs)
  2. Cable Overhead Tricep Extension (Reps: 10-9 @ 50.0lbs)
  3. Dumbbell Shoulder Press (Reps: 10-11 @ 35.0lbs)
  4. Dumbbell Chest Fly (Reps: 10-12 @ 20.0lbs)
  5. Tricep Cable Pulldown (Reps: 12-12 @ 57.5lbs)
  6. Lateral Raise (Reps: 9-9 @ 25.0lbs)
2024-12-05
Pull
  1. Lat Pulldown (Reps: 12-12 @ 105.0lbs)
  2. Dumbbell Preacher Curl (Reps: 11-10 @ 25.0lbs)
  3. Hammer Curls (Reps: 10-11 @ 25.0lbs)
  4. Seated Low Row (Reps: 12-12 @ 90.0lbs)
  5. Bayesian Curls (Reps: 10-10 @ 22.5lbs)
  6. Standing Rear Delt Row (Reps: 12-12 @ 27.5lbs)
2024-12-03
Push
  1. Chest Press (Reps: 12-13 @ 55.0lbs)
  2. Cable Overhead Tricep Extension (Reps: 9-7 @ 50.0lbs)
  3. Dumbbell Shoulder Press (Reps: 12-13 @ 30.0lbs)
  4. Dumbbell Chest Fly (Reps: 10-10 @ 20.0lbs)
  5. Tricep Cable Pulldown (Reps: 12-12 @ 55.0lbs)
  6. Lateral Raise (Reps: 9-9 @ 25.0lbs)
2024-12-02
Pull
  1. Arm Supported Curls (Reps: 11-11 @ 25.0lbs)
  2. Hammer Curls (Reps: 10-10 @ 30.0lbs)
  3. Incline Dumbbell Curls (Reps: 9-9 @ 25.0lbs)
  4. Lat Row (Reps: 12-12 @ 45.0lbs)
  5. Mid Back Row (Reps: 12-12 @ 40.0lbs)
  6. Rear Delt Row (Reps: 12-12 @ 30.0lbs)
2024-11-30
Push
  1. Chest Press (Reps: 12-12 @ 50.0lbs)
  2. Unilateral Tricep Extension (Reps: 8-9 @ 25.0lbs)
  3. Incline Chest Fly (Reps: 12-12 @ 20.0lbs)
  4. Shoulder Press (Reps: 10-12 @ 30.0lbs)
  5. Dumbbell Tricep Kickback (Reps: 9-9 @ 25.0lbs)
  6. Lateral Raise (Reps: 8-8 @ 25.0lbs)
2024-11-29
Pull
  1. Arm Supported Curls (Reps: 11-11 @ 25.0lbs)
  2. Hammer Curls (Reps: 10-10 @ 30.0lbs)
  3. Seated Rear Delt Row (Reps: 12-12 @ 25.0lbs)
  4. Incline Dumbbell Curls (Reps: 10-10 @ 25.0lbs)
  5. Lat Row (Reps: 12-12 @ 45.0lbs)
  6. Mid Back Row (Reps: 12-12 @ 40.0lbs)
2024-11-26
Push
  1. Chest Press (Reps: 12-12 @ 50.0lbs)
  2. Tricep Extension (Reps: 12-12 @ 50.0lbs)
  3. Incline Chest Fly (Reps: 12-12 @ 20.0lbs)
  4. Shoulder Press (Reps: 14-14 @ 25.0lbs)
  5. Dumbbell Tricep Kickback (Reps: 9-9 @ 25.0lbs)
  6. Lateral Raise (Reps: 8-8 @ 25.0lbs)
2024-11-25
Pull
  1. Dumbbell Preacher Curl (Reps: 12-9 @ 25.0lbs)
  2. Hammer Curls (Reps: 10-11 @ 25.0lbs)
  3. Seated Rear Delt Row (Reps: 12-12 @ 25.0lbs)
  4. Incline Dumbbell Curls (Reps: 10-8 @ 25.0lbs)
  5. Lat Pulldown (Reps: 12-12 @ 100.0lbs)
  6. Seated Low Row (Reps: 12-12 @ 85.0lbs)
2024-11-23
Push
  1. Chest Press (Reps: 12-12 @ 55.0lbs)
  2. Cable Lateral Raise (Reps: 12-12 @ 17.5lbs)
  3. Incline Chest Fly (Reps: 10-10 @ 20.0lbs)
  4. Cable Overhead Tricep Extension (Reps: 10-8 @ 50.0lbs)
  5. Seated Dumbell Shoulder Press (Reps: 12-12 @ 20.0lbs)
2024-11-21
Pull
  1. Dumbbell Preacher Curl (Reps: 10-9 @ 25.0lbs)
  2. Incline Hammer Curls (Reps: 12-11 @ 25.0lbs)
  3. Incline Dumbbell Curls (Reps: 8-7 @ 25.0lbs)
  4. Seated Rear Delt Row (Reps: 12-12 @ 25.0lbs)
  5. Lat Pulldown (Reps: 12-12 @ 100.0lbs)
  6. Seated Low Row (Reps: 10-10 @ 85.0lbs)
2024-11-19
Push
  1. Chest Press (Reps: 10-10 @ 55.0lbs)
  2. Cable Lateral Raise (Reps: 10-10 @ 17.5lbs)
  3. Cable Chest Fly (Reps: 8-7 @ 32.5lbs)
  4. Cable Overhead Tricep Extension (Reps: 7-8 @ 50.0lbs)
  5. Cable Shoulder Press (Reps: 8-9 @ 32.5lbs)
  6. Tricep Cable Pulldown (Reps: 12-12 @ 55.0lbs)
2024-11-18
Pull
  1. Incline Hammer Curls (Reps: 12-12 @ 25.0lbs)
  2. Incline Dumbbell Curls (Reps: 10-9 @ 25.0lbs)
  3. Lat Row (Reps: 12-12 @ 45.0lbs)
  4. Mid Back Row (Reps: 12-12 @ 40.0lbs)
  5. Rear Delt Row (Reps: 12-12 @ 30.0lbs)
2024-11-16
Push
  1. Chest Press (Reps: 12-12 @ 50.0lbs)
  2. Tricep Extension (Reps: 12-12 @ 50.0lbs)
  3. Dumbbell Wrist Curls (Reps: 10-10 @ 35.0lbs)
  4. Dumbbell Wrist Extension (Reps: 12-12 @ 15.0lbs)
  5. Arnold Press (Reps: 10-10 @ 40.0lbs)
  6. Dumbbell Tricep Kickback (Reps: 10-10 @ 25.0lbs)
  7. Lateral Raise (Reps: 12 @ 20.0lbs)
  8. Lateral Raise (Reps: 8 @ 25.0lbs)
2024-11-15
Pull
  1. Dumbbell Preacher Curl (Reps: 10-9 @ 25.0lbs)
  2. Cable Tricep Pulldown (Reps: 12 @ 42.5lbs)
  3. Cable Tricep Pulldown (Reps: 12 @ 50.0lbs)
  4. Incline Hammer Curls (Reps: 11-10 @ 25.0lbs)
  5. Incline Dumbbell Curls (Reps: 10-9 @ 20.0lbs)
  6. Lat Row (Reps: 14-14 @ 40.0lbs)
  7. Mid Back Row (Reps: 12-12 @ 35.0lbs)
  8. Rear Delt Row (Reps: 12-12 @ 30.0lbs)
2024-11-13
Push
  1. Cable Chest Fly (Reps: 12 @ 27.5lbs)
  2. Cable Chest Fly (Reps: 8-8 @ 32.5lbs)
  3. Cable Shoulder Press (Reps: 7-7 @ 32.5lbs)
  4. Cable Lateral Raise (Reps: 8-8 @ 17.5lbs)
  5. Cable Leaning Overhead Tricep Extension (Reps: 8-8 @ 32.5lbs)
2024-11-12
Pull
  1. Dumbbell Preacher Curl (Reps: 9-9 @ 25.0lbs)
  2. Cable Tricep Pulldown (Reps: 10-10 @ 65.0lbs)
  3. Cable Tricep Pulldown (Reps: 10 @ 35.0lbs)
  4. Incline Hammer Curls (Reps: 10-10 @ 25.0lbs)
  5. Incline Dumbbell Curls (Reps: 10-10 @ 20.0lbs)
  6. Lat Row (Reps: 12-12 @ 40.0lbs)
  7. Mid Back Row (Reps: 12-12 @ 30.0lbs)
  8. Rear Delt Row (Reps: 12-12 @ 30.0lbs)
2024-11-10
Push
  1. Chest Press (Reps: 6 @ 35.0lbs)
  2. Chest Press (Reps: 12-12 @ 50.0lbs)
  3. Dumbbell Wrist Curls (Reps: 10-10 @ 35.0lbs)
  4. Dumbbell Wrist Extension (Reps: 10-10 @ 15.0lbs)
  5. Incline Fly (Reps: 11-11 @ 20.0lbs)
  6. Arnold Press (Reps: 7-7 @ 40.0lbs)
  7. Cable Lateral Raise (Reps: 10-10 @ 17.5lbs)
  8. Cable Leaning Overhead Tricep Extension (Reps: 10-10 @ 27.5lbs)
2024-11-09
Pull
  1. Tricep Pulldown (Reps: 12 @ 65.0lbs)
  2. Tricep Pulldown (Reps: 10 @ 70.0lbs)
  3. Lat Row (Reps: 12 @ 35.0lbs)
  4. Lat Row (Reps: 12 @ 40.0lbs)
  5. Mid Back Row (Reps: 12-12 @ 30.0lbs)
  6. Rear Delt Row (Reps: 12-12 @ 30.0lbs)
  7. Barbell Reverse Curls (Reps: 10 @ 51.0lbs)
  8. Barbell Reverse Curls (Reps: 8 @ 51.0lbs)
  9. Dumbell Preacher Curls (Reps: 6 @ 25.0lbs)
  10. Dumbell Preacher Curls (Reps: 8 @ 20.0lbs)
  11. Hammer Curls (Reps: 12-12 @ 25.0lbs)
2024-11-07
Push
  1. Chest Press (Reps: 10 @ 35.0lbs)
  2. Chest Press (Reps: 12-12 @ 50.0lbs)
  3. Dumbbell Wrist Curls (Reps: 10-10 @ 35.0lbs)
  4. Dumbbell Wrist Extension (Reps: 12-12 @ 15.0lbs)
  5. Arnold Press (Reps: 11-11 @ 40.0lbs)
  6. Tricep Extension (Reps: 14-14 @ 50.0lbs)
  7. Incline Fly (Reps: 12-12 @ 20.0lbs)
  8. Lateral Raise (Reps: 10-10 @ 20.0lbs)
2024-11-06
Pull
  1. Dumbbell Curls (Reps: 9-9-9 @ 25.0lbs)
  2. Hammer Curls (Reps: 12-12-12 @ 25.0lbs)
  3. Dumbbell Tricep Kickback (Reps: 10-10-10 @ 20.0lbs)
  4. Lat Row (Reps: 12 @ 20.0lbs)
  5. Lat Row (Reps: 12-12 @ 25.0lbs)
  6. Mid Back Row (Reps: 12-12 @ 25.0lbs)
  7. Rear Delt Row (Reps: 12-12 @ 25.0lbs)
2024-11-04
Push
  1. Chest Press (Reps: 10 @ 30.0lbs)
  2. Chest Press (Reps: 11-11 @ 50.0lbs)
  3. Dumbbell Wrist Curls (Reps: 12-12 @ 30.0lbs)
  4. Dumbbell Wrist Extension (Reps: 12-12 @ 15.0lbs)
  5. Arnold Press (Reps: 9-9 @ 40.0lbs)
  6. Cable Tricep Extension (Reps: 10-10 @ 42.5lbs)
  7. Incline Fly (Reps: 10-10 @ 20.0lbs)
  8. Lateral Raise (Reps: 8-8 @ 20.0lbs)
2024-11-03
Pull
  1. Tricep Pulldown (Reps: 10-10-10 @ 65.0lbs)
  2. Barbell Reverse Curls (Reps: 10-10-10 @ 41.0lbs)
  3. Barbell Preacher Curls (Reps: 10-10-10 @ 20.0lbs)
  4. Seated Low Row (Reps: 12-12-12 @ 75.0lbs)
  5. Hammer Curls (Reps: 10-10-10 @ 25.0lbs)
  6. Wide Grip Lat Pulldown (Reps: 10-10-10 @ 100.0lbs)
2024-11-01
Push
  1. Chest Press (Reps: 10 @ 30.0lbs)
  2. Chest Press (Reps: 10-10 @ 50.0lbs)
  3. Dumbbell Wrist Curls (Reps: 10-10 @ 30.0lbs)
  4. Dumbbell Wrist Extension (Reps: 12-12 @ 15.0lbs)
  5. Arnold Press (Reps: 12 @ 35.0lbs)
  6. Arnold Press (Reps: 9-9 @ 35.0lbs)
  7. Cable Tricep Extension (Reps: 10-10 @ 42.5lbs)
  8. Incline Fly (Reps: 12-12-12 @ 15.0lbs)
  9. Lateral Raise (Reps: 8-8 @ 20.0lbs)
2024-10-30
Pull
  1. Machine Arm Curl (Reps: 10-10 @ 70.0lbs)
  2. Vertical Traction Machine (Reps: 12-12-12 @ 150.0lbs)
  3. Dumbbell Tricep Kickback (Reps: 12-12-12 @ 20.0lbs)
  4. Hammer Curls (Reps: 12 @ 20.0lbs)
  5. Hammer Curls (Reps: 12-12 @ 25.0lbs)
2024-10-28
Push
  1. Chest Press Machine (Reps: 10-10-10 @ 140.0lbs)
  2. Arnold Press (Reps: 9-9 @ 35.0lbs)
  3. Lateral Raise (Reps: 8-8 @ 20.0lbs)
  4. Incline Fly (Reps: 11-11 @ 15.0lbs)
  5. Arm Extension Machine (Reps: 10-10 @ 100.0lbs)
2024-10-27
Pull
  1. Machine Arm Curl (Reps: 10-10-10 @ 70.0lbs)
  2. Vertical Traction Machine (Reps: 12-12-12 @ 140.0lbs)
  3. Dumbbell Tricep Kickback (Reps: 10-10-10 @ 20.0lbs)
  4. Hammer Curls (Reps: 12-12-12 @ 20.0lbs)
2024-10-25
Push
  1. Chest Press (Reps: 8 @ 30.0lbs)
  2. Chest Press (Reps: 10-10 @ 45.0lbs)
  3. Dumbbell Wrist Curls (Reps: 10-10 @ 30.0lbs)
  4. Arnold Press (Reps: 9-9 @ 35.0lbs)
  5. Arnold Press (Reps: 8 @ 35.0lbs)
  6. Incline Fly (Reps: 13-13 @ 15.0lbs)
  7. Lateral Raise (Reps: 8-8 @ 20.0lbs)
  8. Tricep Extension (Reps: 12-12 @ 45.0lbs)
2024-10-24
Pull
  1. Wide Grip Lat Pulldown (Reps: 12-12-12 @ 105.0lbs)
  2. Wide Grip Lat Pulldown (Reps: 10 @ 105.0lbs)
  3. Tricep Pulldown (Reps: 10-10-10 @ 65.0lbs)
  4. Barbell Reverse Curls (Reps: 12-12-12 @ 36.0lbs)
  5. Barbell Preacher Curls (Reps: 10-10-10 @ 20.0lbs)
  6. Seated Low Row (Reps: 12-12-12 @ 70.0lbs)
  7. Hammer Curls (Reps: 12-12-12 @ 20.0lbs)
2024-10-22
Push
  1. Chest Press (Reps: 12-12-12 @ 45.0lbs)
  2. Dumbbell Wrist Curls (Reps: 12-12-12 @ 20.0lbs)
  3. Dumbbell Wrist Extension (Reps: 12-12-12 @ 10.0lbs)
  4. Arnold Press (Reps: 12-12-12 @ 30.0lbs)
  5. Incline Fly (Reps: 12-12-12 @ 15.0lbs)
  6. Lateral Raise (Reps: 12-12-12 @ 15.0lbs)
  7. Tricep Extension (Reps: 12-12-12 @ 45.0lbs)
2024-10-21
Pull
  1. Dumbbell Curls (Reps: 9-9-9 @ 25.0lbs)
  2. Dumbbell Tricep Kickback (Reps: 10-10-10 @ 20.0lbs)
  3. Hammer Curls (Reps: 12-12-12 @ 20.0lbs)
  4. Bent Over Row (Reps: 12-12-12 @ 25.0lbs)
2024-10-16
Push
  1. Chest Press (Reps: 12-12-12 @ 45.0lbs)
  2. Dumbbell Wrist Curls (Reps: 12-12-12 @ 20.0lbs)
  3. Dumbbell Wrist Extension (Reps: 12-12-12 @ 10.0lbs)
  4. Arnold Press (Reps: 12-12-12 @ 30.0lbs)
  5. Incline Fly (Reps: 12-12-12 @ 15.0lbs)
  6. Lateral Raise (Reps: 12-12-12 @ 15.0lbs)
  7. Cable Tricep Extension (Reps: 12-12-12 @ 42.5lbs)
2024-10-14
Pull
  1. Lat Pulldown (Reps: 12-12-12 @ 105.0lbs)
  2. Tricep Pulldown (Reps: 10-10-10 @ 65.0lbs)
  3. Barbell Reverse Curls (Reps: 12-12-12 @ 36.0lbs)
  4. Preacher Curls (Reps: 12-12-12 @ 41.0lbs)
  5. Seated Low Row (Reps: 10-10-10 @ 70.0lbs)
  6. Hammer Curls (Reps: 12-12-12 @ 20.0lbs)
2024-10-12
Push
  1. Chest Press (Reps: 12-12-12 @ 45.0lbs)
  2. Dumbbell Wrist Curls (Reps: 10-10-10 @ 20.0lbs)
  3. Dumbbell Wrist Extension (Reps: 12-12-12 @ 10.0lbs)
  4. Incline Fly (Reps: 12-12-12 @ 15.0lbs)
  5. Arnold Press (Reps: 12 @ 30.0lbs)
  6. Arnold Press (Reps: 10-10 @ 30.0lbs)
  7. Lateral Raise (Reps: 12-12-12 @ 15.0lbs)
  8. Cable Tricep Extension (Reps: 8-8-8 @ 47.5lbs)
2024-10-11
Pull
  1. Lat Pulldown (Reps: 10-10-10 @ 110.0lbs)
  2. Tricep Pulldown (Reps: 10-10-10 @ 65.0lbs)
  3. Barbell Reverse Curls (Reps: 12-12-12 @ 36.0lbs)
  4. Preacher Curls (Reps: 12-12-12 @ 41.0lbs)
  5. Hammer Curls (Reps: 10-10-10 @ 20.0lbs)
2024-10-09
Pull
  1. Lat Pulldown (Reps: 10-10-10 @ 110.0lbs)
  2. Tricep Pulldown (Reps: 10-10-10 @ 62.5lbs)
  3. Barbell Reverse Curls (Reps: 12-12-12 @ 36.0lbs)
  4. Preacher Curls (Reps: 12-12-12 @ 41.0lbs)
  5. Hammer Curls (Reps: 10-10-10 @ 20.0lbs)
2024-10-06
Push
  1. Chest Press (Reps: 12-12-12 @ 45.0lbs)
  2. Dumbbell Wrist Curls (Reps: 12-12-12 @ 15.0lbs)
  3. Dumbbell Wrist Extension (Reps: 12-12-12 @ 10.0lbs)
  4. Arnold Press (Reps: 12-12-12 @ 30.0lbs)
  5. Lateral Raise (Reps: 12-12-12 @ 15.0lbs)
  6. Tricep Extension (Reps: 12-12-12 @ 45.0lbs)
2024-10-08
Push
  1. Chest Press (Reps: 12-12 @ 40.0lbs)
  2. Chest Press (Reps: 14 @ 45.0lbs)
  3. Dumbbell Wrist Curls (Reps: 12-12-12 @ 15.0lbs)
  4. Dumbbell Wrist Extension (Reps: 12-12-12 @ 10.0lbs)
  5. Arnold Press (Reps: 12-12-12 @ 30.0lbs)
  6. Lateral Raise (Reps: 12-12-12 @ 15.0lbs)
  7. Tricep Extension (Reps: 12-12-12 @ 45.0lbs)
2024-10-05
Push
  1. Chest Press (Reps: 12-12-12 @ 40.0lbs)
  2. Dumbbell Wrist Extension (Reps: 10-10-10 @ 10.0lbs)
  3. Dumbbell Wrist Curls (Reps: 10-10-10 @ 10.0lbs)
  4. Arnold Press (Reps: 10-10-10 @ 30.0lbs)
  5. Lateral Raise (Reps: 8-8-8 @ 20.0lbs)
  6. Tricep Extension (Reps: 12-12 @ 40.0lbs)
  7. Tricep Extension (Reps: 14 @ 45.0lbs)
2024-09-25
Push
  1. Cable Crossovers (Reps: 10-10-10 @ 22.5lbs)
  2. Dumbbell Wrist Extension (Reps: 10-10-10 @ 10.0lbs)
  3. Dumbbell Wrist Curls (Reps: 10-10-10 @ 10.0lbs)
  4. Arnold Press (Reps: 12-12-12 @ 30.0lbs)
  5. Lateral Raise (Reps: 10-10 @ 20.0lbs)
  6. Lateral Raise (Reps: 8 @ 20.0lbs)
  7. Tricep Extension (Reps: 12-12-12 @ 45.0lbs)
2024-09-28
Push
  1. Cable Crossovers (Reps: 10-10-10 @ 27.5lbs)
  2. Dumbbell Wrist Extension (Reps: 10-10-10 @ 10.0lbs)
  3. Dumbbell Wrist Curls (Reps: 15-15-15 @ 15.0lbs)
  4. Arnold Press (Reps: 12-12-12 @ 30.0lbs)
  5. Lateral Raise (Reps: 12-12-12-12 @ 15.0lbs)
  6. Tricep Extension (Reps: 12-12-12 @ 45.0lbs)
2024-10-02
Pull
  1. Lat Pulldown (Reps: 10-10-10 @ 110.0lbs)
  2. Tricep Pulldown (Reps: 12-12-12 @ 57.5lbs)
  3. Barbell Reverse Curls (Reps: 10-10-10 @ 36.0lbs)
  4. Preacher Curls (Reps: 12-12-12 @ 41.0lbs)
2024-10-03
Pull
  1. Lat Pulldown (Reps: 8-8-8 @ 120.0lbs)
  2. Tricep Pulldown (Reps: 8-8-8 @ 57.5lbs)
  3. Barbell Reverse Curls (Reps: 10-10-10 @ 36.0lbs)
  4. Preacher Curls (Reps: 12-12-12 @ 41.0lbs)
2024-09-29
Pull
  1. Lat Pulldown (Reps: 10-10-10 @ 120.0lbs)
  2. Tricep Pulldown (Reps: 12-12-12 @ 50.0lbs)
  3. Barbell Reverse Curls (Reps: 10-10-10 @ 36.0lbs)
  4. Preacher Curls (Reps: 10-10-10 @ 41.0lbs)
2024-09-26
Pull
  1. Dumbbell Curls (Reps: 9-9-9 @ 25.0lbs)
  2. Hammer Curls (Reps: 10-10-10 @ 20.0lbs)
  3. Bent Over Row (Reps: 10-10-10 @ 25.0lbs)
2024-09-23
Push
  1. Chest Press (Reps: 12-12-12 @ 40.0lbs)
  2. Arnold Press (Reps: 10-10-10 @ 30.0lbs)
  3. Lateral Raise (Reps: 8-8-8 @ 20.0lbs)
  4. Tricep Extension (Reps: 12-12-12 @ 40.0lbs)
2024-09-22
Pull
  1. Dumbbell Curls (Reps: 9-9-9 @ 25.0lbs)
  2. Hammer Curls (Reps: 8-8-8 @ 20.0lbs)
  3. Bent Over Row (Reps: 10-10-10 @ 25.0lbs)
2024-09-20
Push
  1. Chest Press (Reps: 13-13 @ 40.0lbs)
  2. Chest Press (Reps: 12 @ 40.0lbs)
  3. Chest Press (Reps: 11 @ 40.0lbs)
  4. Arnold Press (Reps: 12-12-12-12 @ 25.0lbs)
  5. Lateral Raise (Reps: 12-12-12-12 @ 15.0lbs)
  6. Tricep Extension (Reps: 12-12-12-12 @ 35.0lbs)
2024-09-19
Pull
  1. Lat Pulldown (Reps: 14 @ 100.0lbs)
  2. Lat Pulldown (Reps: 12 @ 100.0lbs)
  3. Lat Pulldown (Reps: 10-10 @ 100.0lbs)
  4. Tricep Pulldown (Reps: 12-12 @ 50.0lbs)
  5. Tricep Pulldown (Reps: 10-10 @ 50.0lbs)
  6. Barbell Reverse Curls (Reps: 12-12-12-12 @ 31.0lbs)
  7. Preacher Curls (Reps: 12 @ 36.0lbs)
  8. Preacher Curls (Reps: 10-10-10 @ 36.0lbs)
2024-09-17
Push
  1. Chest Press (Reps: 12-12-12-12 @ 40.0lbs)
  2. Arnold Press (Reps: 12-12-12 @ 25.0lbs)
  3. Arnold Press (Reps: 11 @ 25.0lbs)
  4. Lateral Raise (Reps: 10-10-10-10 @ 15.0lbs)
  5. Tricep Extension (Reps: 12-12 @ 35.0lbs)
  6. Tricep Extension (Reps: 10-10 @ 35.0lbs)
  7. Russian Twists (Reps: 30-30-30 @ 15.0lbs)
2024-09-16
Pull
  1. Lat Pulldown (Reps: 12-12 @ 95.0lbs)
  2. Lat Pulldown (Reps: 10-10 @ 95.0lbs)
  3. Tricep Pulldown (Reps: 12-12-12-12 @ 47.5lbs)
  4. Hammer Curl (Reps: 12-12-12-12 @ 15.0lbs)
2024-09-13
Push
  1. Chest Press (Reps: 12-12-12 @ 40.0lbs)
  2. Chest Press (Reps: 10 @ 40.0lbs)
  3. Arnold Press (Reps: 12-12 @ 25.0lbs)
  4. Arnold Press (Reps: 10-10 @ 25.0lbs)
  5. Lateral Raise (Reps: 10-10-10-10 @ 15.0lbs)
  6. Tricep Extension (Reps: 12-12 @ 35.0lbs)
  7. Tricep Extension (Reps: 10-10 @ 35.0lbs)
2024-09-13
Pull
  1. Lat Pulldown (Reps: 10-10-10-10 @ 85.0lbs)
  2. Tricep Pulldown (Reps: 10-10-10-10 @ 42.5lbs)
  3. Reverse Curls (Reps: 12-12-12-12 @ 10.0lbs)
  4. Preacher Curls (Reps: 12-12-12-12 @ 31.0lbs)
2024-09-01
Pull
  1. Lat Pulldown (Reps: 10-10-10-10 @ 100.0lbs)
  2. Tricep Pulldown (Reps: 10-10-10-10 @ 42.5lbs)
  3. Reverse Curls (Reps: 12-12-12-12 @ 10.0lbs)
  4. Preacher Curls (Reps: 12 @ 31.0lbs)
  5. Preacher Curls (Reps: 12-12-12 @ 36.0lbs)
2024-09-04
Pull
  1. Lat Pulldown (Reps: 12-12-12 @ 100.0lbs)
  2. Lat Pulldown (Reps: 10 @ 100.0lbs)
  3. Cable W/ Bar Tricep Pulldown (Reps: 12-12-12-12 @ 42.5lbs)
  4. Barbell Reverse Curls (Reps: 12-12 @ 31.0lbs)
  5. Barbell Reverse Curls (Reps: 10-10 @ 31.0lbs)
  6. Preacher Curls (Reps: 10-10 @ 36.0lbs)
  7. Preacher Curls (Reps: 12-12 @ 36.0lbs)
2024-09-07
Pull
  1. Lat Pulldown (Reps: 12-12-12-12 @ 100.0lbs)
  2. Cable W/ Bar Tricep Pulldown (Reps: 12-12-12-12 @ 50.0lbs)
  3. Barbell Reverse Curls (Reps: 12-12-12-12 @ 31.0lbs)
  4. Preacher Curls (Reps: 12-12-12-12 @ 36.0lbs)
2024-09-10
Push
  1. Chest Press (Reps: 11-11-11-11 @ 40.0lbs)
  2. Arnold Press (Reps: 12-12 @ 25.0lbs)
  3. Arnold Press (Reps: 10-10 @ 25.0lbs)
  4. Lateral Raise (Reps: 10-10-10-10 @ 15.0lbs)
  5. Tricep Extension (Reps: 12-12 @ 35.0lbs)
  6. Tricep Extension (Reps: 10-10 @ 35.0lbs)
2024-09-09
Push
  1. Chest Press (Reps: 10-10-10-10 @ 40.0lbs)
  2. Arnold Press (Reps: 10-10-10-10 @ 25.0lbs)
  3. Lateral Raise (Reps: 10-10-10-10 @ 15.0lbs)
  4. Tricep Extension (Reps: 10-10-10-10 @ 35.0lbs)
2024-09-06
Push
  1. Chest Press (Reps: 10-10-10-10 @ 40.0lbs)
  2. Arnold Press (Reps: 10 @ 20.0lbs)
  3. Arnold Press (Reps: 8-8-8 @ 25.0lbs)
  4. Lateral Raise (Reps: 10-10-10-10 @ 15.0lbs)
  5. Tricep Extension (Reps: 10-10-10-10 @ 35.0lbs)
2024-09-03
Push
  1. Chest Press (Reps: 10-10-10-10 @ 40.0lbs)
  2. Arnold Press (Reps: 10-10-10-10 @ 20.0lbs)
  3. Lateral Raise (Reps: 10-10-10-10 @ 15.0lbs)
  4. Tricep Extension (Reps: 10-10-10-10 @ 35.0lbs)
2024-08-31
Pull
  1. Cable Pulls (Reps: 10-10-10-10-10 @ 35.0lbs)
  2. Lat Pulldown (Reps: 10-10-10-10 @ 100.0lbs)
  3. Reverse Flys (Reps: 8-8-8-8 @ 20.0lbs)
  4. Dumbbell Curls (Reps: 8-8-8-8 @ 20.0lbs)
2024-08-29
Push
  1. Chest Press (Reps: 10-10-10-10 @ 40.0lbs)
  2. Tricep Extension (Reps: 10-10-10-10 @ 35.0lbs)
  3. Arnold Press (Reps: 10-10-10-10 @ 20.0lbs)
2024-08-28
Pull
  1. Dumbbell Curls (Reps: 10-10-10-10-10 @ 20.0lbs)
  2. Reverse Fly (Reps: 10-10-10-10-10 @ 15.0lbs)
2024-08-26
Push
  1. Chest Press (Reps: 10-10-10-10-10 @ 35.0lbs)
  2. Tricep Extension (Reps: 10-10-10-10-10 @ 30.0lbs)
  3. Arnold Press (Reps: 10-10-10-10-10 @ 20.0lbs)
2024-08-25
Pull
  1. Cable Pulls (Reps: 10-10-10-10-10 @ 30.0lbs)
  2. Lat Pulldown (Reps: 10-10-10-10-10 @ 70.0lbs)
  3. Reverse Flys (Reps: 10-10-10-10-10 @ 10.0lbs)
  4. Dumbbell Curls (Reps: 10-10-10 @ 20.0lbs)
2024-08-23
Push
  1. Chest Press (Reps: 8-8-8 @ 40.0lbs)
  2. Tricep Extension (Reps: 10-10-10 @ 35.0lbs)
  3. Arnold Press (Reps: 8-8-8 @ 25.0lbs)
2024-08-22
Pull
  1. Cable Pulls (Reps: 10-10-10 @ 35.0lbs)
  2. Lat Pulldown (Reps: 10-10-10 @ 100.0lbs)
  3. Barbell Curls (Reps: 9-9-9 @ 50.0lbs)
  4. Reverse Flys (Reps: 10-10-10 @ 15.0lbs)
2024-08-20
Push
  1. Chest Press (Reps: 8-8-8 @ 40.0lbs)
  2. Tricep Extension (Reps: 10-10-10 @ 35.0lbs)
  3. Arnold Press (Reps: 8-8-8 @ 25.0lbs)
2024-08-19
Pull
  1. Lat Pulldown (Reps: 10-10-10 @ 100.0lbs)
  2. Barbell Curls (Reps: 9-9-9 @ 50.0lbs)
  3. Reverse Flys (Reps: 10-10-10 @ 15.0lbs)
2024-08-17
Push
  1. Chest Press (Reps: 12-12-12 @ 35.0lbs)
  2. Arnold Press (Reps: 12-12-12 @ 20.0lbs)
  3. Tricep Extension (Reps: 11-11-11 @ 35.0lbs)
2024-08-16
Pull
  1. Lat Pulldown (Reps: 9-9-9 @ 100.0lbs)
  2. Barbell Curls (Reps: 9-9-9 @ 50.0lbs)
  3. Shrugs (Reps: 12-12-12 @ 40.0lbs)
  4. Reverse Flys (Reps: 10-10-10 @ 15.0lbs)
2024-08-14
Push
  1. Chest Press (Reps: 12-12-12 @ 35.0lbs)
  2. Arnold Press (Reps: 12-12-12 @ 20.0lbs)
  3. Tricep Extension (Reps: 11-11-11 @ 35.0lbs)
2024-08-13
Pull
  1. Lat Pulldown (Reps: 10-10-10 @ 100.0lbs)
  2. Barbell Curls (Reps: 10-10-10 @ 50.0lbs)
  3. Shrugs (Reps: 12-12-12 @ 40.0lbs)
  4. Reverse Flys (Reps: 10-10-10 @ 15.0lbs)
2024-08-11
Push
  1. Chest Press (Reps: 12-12-12 @ 35.0lbs)
  2. Arnold Press (Reps: 12-12-12 @ 20.0lbs)
  3. Tricep Extension (Reps: 8-8-8 @ 35.0lbs)
2024-08-10
Pull
  1. Lat Pulldown (Reps: 8-8-8 @ 100.0lbs)
  2. Barbell Curls (Reps: 10-10-10 @ 50.0lbs)
  3. Shrugs (Reps: 12-12-12 @ 35.0lbs)
  4. Reverse Flys (Reps: 10-10-10 @ 15.0lbs)
2024-08-08
Push
  1. Chest Press (Reps: 12-12-12 @ 35.0lbs)
  2. Arnold Press (Reps: 12-12-12 @ 20.0lbs)
  3. Tricep Extension (Reps: 8-8-8 @ 35.0lbs)
2024-08-07
Pull
  1. Lat Pulldown (Reps: 10-10-10 @ 85.0lbs)
  2. Barbell Curls (Reps: 10-10-10 @ 50.0lbs)
  3. Reverse Flys (Reps: 10-10-10 @ 15.0lbs)
2024-08-05
Push
  1. Chest Press (Reps: 10-10-10 @ 35.0lbs)
  2. Arnold Press (Reps: 10-10-10 @ 20.0lbs)
  3. Tricep Extension (Reps: 10-10-10 @ 35.0lbs)
2024-08-04
Pull
  1. Dumbbell Curls (Reps: 8-8-8 @ 25.0lbs)
  2. Bent Over Row (Reps: 8-8-8 @ 25.0lbs)
  3. Reverse Fly (Reps: 8-8-8 @ 15.0lbs)
2024-08-02
Push
  1. Chest Press (Reps: 10-10-10 @ 35.0lbs)
  2. Arnold Press (Reps: 10-10-10 @ 20.0lbs)
  3. Tricep Extension (Reps: 10-10-10 @ 35.0lbs)
2024-07-29
Pull
  1. Bent Over Row (Reps: 12-12-12-12-12 @ 20.0lbs)
  2. Barbell Curl (Reps: 10-10-10-10 @ 45.0lbs)
2024-05-13
Pull
  1. Bent-Over Row (Reps: 12-12-12 @ 20.0lbs)
  2. Reverse Fly (Reps: 9-9-9 @ 15.0lbs)
  3. Shrug (Reps: 12-12-12 @ 35.0lbs)
  4. Dumbell Bicep Curls (Reps: 8-8-8 @ 20.0lbs)
2023-08-15
Pull
  1. Bent-Over Row (Reps: 10-10-10 @ 20.0lbs)
  2. Reverse Fly (Reps: 10-10-10 @ 15.0lbs)
  3. Shrug (Reps: 12-12-12 @ 30.0lbs)
  4. Dumbell Bicep Curls (Reps: 8-8-8 @ 20.0lbs)
2023-07-28
Pull
  1. Bent-Over Row (Reps: 8-8-8 @ 20.0lbs)
  2. Reverse Fly (Reps: 10-10-10 @ 15.0lbs)
  3. Shrug (Reps: 12-12-12 @ 30.0lbs)
  4. Dumbell Bicep Curls (Reps: 8-8-8 @ 20.0lbs)
2023-07-20
Pull
  1. Bent-Over Row (Reps: 8-8-8 @ 20.0lbs)
  2. Reverse Fly (Reps: 8-8-8 @ 15.0lbs)
  3. Shrug (Reps: 12-12-12 @ 25.0lbs)
  4. Dumbell Bicep Curls (Reps: 8-8-8 @ 20.0lbs)
2023-07-14
Pull
  1. Bent-Over Row (Reps: 12-12-12 @ 15.0lbs)
  2. Reverse Fly (Reps: 10-10-10 @ 10.0lbs)
  3. Shrug (Reps: 12-12-12 @ 20.0lbs)
  4. Dumbell Bicep Curls (Reps: 12-12-12 @ 15.0lbs)
2023-06-27
Pull
  1. Bent-Over Row (Reps: 12-12-12 @ 15.0lbs)
  2. Reverse Fly (Reps: 10-10-10 @ 10.0lbs)
  3. Shrug (Reps: 12-12-12 @ 20.0lbs)
  4. Dumbell Bicep Curls (Reps: 12-12-12 @ 15.0lbs)
2023-06-21
Pull
  1. Bent-Over Row (Reps: 12-12-12 @ 15.0lbs)
  2. Reverse Fly (Reps: 10-10-10 @ 10.0lbs)
  3. Shrug (Reps: 12-12-12 @ 20.0lbs)
  4. Dumbell Bicep Curls (Reps: 12-12-12 @ 15.0lbs)
2023-06-06
Pull
  1. Bent-Over Row (Reps: 12-12-12 @ 15.0lbs)
  2. Reverse Fly (Reps: 10-10-10 @ 10.0lbs)
  3. Shrug (Reps: 12-12-12 @ 20.0lbs)
  4. Dumbell Bicep Curls (Reps: 12-12-12 @ 15.0lbs)
2023-05-30
Pull
  1. Bent-Over Row (Reps: 12-12-12 @ 15.0lbs)
  2. Reverse Fly (Reps: 8-8-8 @ 10.0lbs)
  3. Shrug (Reps: 12-12-12 @ 20.0lbs)
  4. Dumbell Bicep Curls (Reps: 12-12-12 @ 15.0lbs)
2023-05-03
Pull
  1. Bent-Over Row (Reps: 12-12-12 @ 15.0lbs)
  2. Reverse Fly (Reps: 12-12-12 @ 5.0lbs)
  3. Shrug (Reps: 12-12-12 @ 15.0lbs)
  4. Dumbell Bicep Curls (Reps: 12-12-12 @ 15.0lbs)
2023-04-28
Pull
  1. Bent-Over Row (Reps: 12-12-12 @ 15.0lbs)
  2. Reverse Fly (Reps: 12-12-12 @ 5.0lbs)
  3. Shrug (Reps: 12-12-12 @ 15.0lbs)
  4. Dumbell Bicep Curls (Reps: 12-12-12 @ 15.0lbs)
2023-04-24
Pull
  1. Bent-Over Row (Reps: 12-12-12 @ 15.0lbs)
  2. Reverse Fly (Reps: 12-12-12 @ 5.0lbs)
  3. Shrug (Reps: 12-12-12 @ 15.0lbs)
  4. Dumbell Bicep Curls (Reps: 12-12-12 @ 15.0lbs)
2023-04-18
Pull
  1. Bent-Over Row (Reps: 12-12-12 @ 15.0lbs)
  2. Reverse Fly (Reps: 12-12-12 @ 5.0lbs)
  3. Shrug (Reps: 12-12-12 @ 15.0lbs)
  4. Dumbell Bicep Curls (Reps: 12-12-12 @ 15.0lbs)
2023-04-12
Pull
  1. Bent-Over Row (Reps: 12-12-12 @ 15.0lbs)
  2. Reverse Fly (Reps: 12-12-12 @ 5.0lbs)
  3. Shrug (Reps: 12-12-12 @ 10.0lbs)
  4. Dumbell Bicep Curls (Reps: 12-12-12 @ 15.0lbs)
2023-04-05
Pull
  1. Lat Pulldown (Reps: 10-10-10 @ 85.0lbs)
  2. Barbell Curls (Reps: 8-8-8 @ 55.0lbs)
  3. Reverse Flys (Reps: 10-10-10 @ 15.0lbs)
2024-07-27
Push
  1. Chest Press (Reps: 10-10-10 @ 35.0lbs)
  2. Arnold Press (Reps: 10-10-10 @ 20.0lbs)
  3. Tricep Extension (Reps: 10-10-10 @ 35.0lbs)
2024-07-26
Pull
  1. Lat Pulldown (Reps: 10-10-10 @ 85.0lbs)
  2. Barbell Curls (Reps: 8-8-8 @ 55.0lbs)
  3. Reverse Flys (Reps: 10-10-10 @ 15.0lbs)
2024-07-24
Push
  1. Chest Press (Reps: 9-9-9 @ 35.0lbs)
  2. Arnold Press (Reps: 10-10-10 @ 20.0lbs)
  3. Tricep Extension (Reps: 8-8-8 @ 35.0lbs)
2024-07-23
Pull
  1. Lat Pulldown (Reps: 9-9-9 @ 85.0lbs)
  2. Barbell Curls (Reps: 9-9-9 @ 55.0lbs)
  3. Reverse Flys (Reps: 8-8-8 @ 15.0lbs)
2024-07-20
Push
  1. Chest Press (Reps: 10-10-10-10 @ 30.0lbs)
  2. Arnold Press (Reps: 9-9-9 @ 20.0lbs)
  3. Tricep Extension (Reps: 9-9-9 @ 30.0lbs)
2024-07-18
Push
  1. Chest Press (Reps: 10-10-10 @ 30.0lbs)
  2. Arnold Press (Reps: 9-9-9 @ 20.0lbs)
  3. Tricep Extension (Reps: 9-9-9 @ 30.0lbs)
2024-07-08
Pull
  1. Lat Pulldown (Reps: 9-9-9 @ 85.0lbs)
  2. Barbell Curls (Reps: 9-9-9 @ 55.0lbs)
2024-07-06
Push
  1. Chest Press (Reps: 9-9-9 @ 35.0lbs)
  2. Arnold Press (Reps: 9-9-9 @ 20.0lbs)
  3. Tricep Extension (Reps: 9-9-9 @ 30.0lbs)
2024-07-05
Pull
  1. Lat Pulldown (Reps: 9-9-9 @ 70.0lbs)
  2. Barbell Curls (Reps: 8-8-8 @ 45.0lbs)
2024-07-02
Push
  1. Chest Press (Reps: 8-8-8 @ 35.0lbs)
  2. Arnold Press (Reps: 8-8-8 @ 20.0lbs)
  3. Tricep Extension (Reps: 8-8-8 @ 30.0lbs)
2024-07-01
Pull
  1. Bent Over Row (Reps: 8-8-8 @ 25.0lbs)
  2. Reverse Flys (Reps: 8-8-8 @ 15.0lbs)
  3. Barbell Curls (Reps: 9-9-9-9 @ 45.0lbs)
  4. Lat Pulldown (Reps: 8-8-8-8 @ 70.0lbs)
2024-06-29
Push
  1. Chest Press (Reps: 8-8-8 @ 35.0lbs)
  2. Arnold Press (Reps: 8-8-8 @ 20.0lbs)
  3. Tricep Extension (Reps: 8-8-8 @ 30.0lbs)
2024-06-28
Pull
  1. Barbell Curls (Reps: 8-8-8-8-8 @ 45.0lbs)
  2. Lat Pulldown (Reps: 8-8-8-8 @ 70.0lbs)
  3. Reverse Flys (Reps: 8-8-8 @ 15.0lbs)
2024-06-10
Push
  1. Chest Press (Reps: 8-8-8 @ 30.0lbs)
  2. Arnold Press (Reps: 8-8-8 @ 20.0lbs)
  3. Tricep Extension (Reps: 8-8-8 @ 30.0lbs)
2024-06-10
Push
  1. Chest Press (Reps: 12-12-12-12-12 @ 20.0lbs)
  2. Arnold Press (Reps: 10-10-10-10 @ 15.0lbs)
  3. Tricep Extension (Reps: 10-10-10-10-10 @ 25.0lbs)
2024-05-17
Push
  1. Chest Press (Reps: 12-12-12-12-12 @ 20.0lbs)
  2. Tricep Extension (Reps: 12-12-12-12-12 @ 20.0lbs)
2024-05-03
Push
  1. Chest Press (Reps: 12-12-12-12-12 @ 25.0lbs)
  2. Arnold Press (Reps: 12-12-12 @ 15.0lbs)
  3. Tricep Extension (Reps: 12-12-12-12-12 @ 20.0lbs)
2024-04-13
Pull
  1. Cable Pulls (Reps: 12-12-12 @ 35.0lbs)
2024-04-12
Push
  1. Arnold Press (Reps: 12-12-12-12 @ 15.0lbs)
  2. Tricep Extension (Reps: 12-12-12-12 @ 20.0lbs)
  3. Chest Press (Reps: 12-12-12 @ 20.0lbs)
2024-04-05
Pull
  1. Bent Over Row (Reps: 12-12-12-12-12 @ 20.0lbs)
  2. Shrugs (Reps: 12-12-12-12-12 @ 25.0lbs)
  3. Arm Raises (Reps: 12-12-12-12 @ 10.0lbs)
2024-04-03
Push
  1. Arnold Press (Reps: 12-12-12 @ 15.0lbs)
  2. Tricep Extensions (Reps: 12-12-12-12 @ 20.0lbs)
2024-03-19
Pull
  1. Cable Pulls (Reps: 12-12-12-12-12 @ 25.0lbs)
  2. Lat Pulldowns (Reps: 12-12-12-12-12 @ 55.0lbs)
2024-03-17
Push
  1. Chest Press (Reps: 12-12-12-12-12 @ 25.0lbs)
  2. Tricep Extensions (Reps: 12-12-12-12 @ 20.0lbs)
2024-03-15
Pull
  1. Forearm Cable Pulls (Reps: 12-12-12-12-12 @ 25.0lbs)
  2. Lat Pulldowns (Reps: 12-12-12-12 @ 55.0lbs)
  3. Barbell Curls (Reps: 6-6-6 @ 65.0lbs)
2024-03-13
Push
  1. Chest Presses (Reps: 12-12-12-12-12 @ 25.0lbs)
  2. Tricep Extensions (Reps: 12-12-12 @ 25.0lbs)
2024-03-06
Pull
  1. Forearm Cable Pulls (Reps: 12-12-12-12 @ 25.0lbs)
2024-03-04
Pull
  1. Lat Pulldown (Reps: 12-12-12-12-12 @ 55.0lbs)
  2. Forearm Cable Pulls (Reps: 12-12-12-12 @ 30.0lbs)
  3. Bicep Curls (Reps: 10 @ 20.0lbs)
2024-02-18
Push
  1. Chest Press (Reps: 12-12-12-12-12 @ 25.0lbs)
  2. Tricep Extension (Reps: 12-12-12 @ 20.0lbs)
2024-02-12
Pull
  1. Lat Pulldowns (Reps: 12-12-12-12-12 @ 55.0lbs)
  2. Forearm Cable Pulls (Reps: 12-12-12 @ 30.0lbs)
2024-02-09
Push
  1. Chest Press (Reps: 13-13-13-13-13 @ 20.0lbs)
  2. Incline Fly (Reps: 10-10-10 @ 10.0lbs)
  3. Tricep Extension (Reps: 12-12-12-12-12 @ 15.0lbs)
2024-01-29
Pull
  1. Cable (Reps: 12-12-12 @ 30.0lbs)
  2. Lat Pull Down (Reps: 12-12-12-12 @ 55.0lbs)
2024-01-22
Pull
  1. Bent Over Row (Reps: 12-12-12-12 @ 20.0lbs)
  2. Reverse Fly (Reps: 12-12-12-12 @ 10.0lbs)
  3. Bicep Curl (Reps: 10-10-10-10 @ 15.0lbs)
2024-01-16
Push
  1. Arnold Press (Reps: 12-12-12-12 @ 15.0lbs)
  2. Chest Press (Reps: 12-12-12-12-12 @ 20.0lbs)
  3. Tricep Extensions (Reps: 12-12-12 @ 20.0lbs)
2024-01-14
Pull
  1. Bent Over Row (Reps: 12-12-12-12 @ 20.0lbs)
  2. Reverse Fly (Reps: 10-10-10-10 @ 10.0lbs)
  3. Bicep Curl (Reps: 10-10-10-10 @ 15.0lbs)
2024-01-11
Push
  1. Arnold Press (Reps: 12-12-12-12 @ 15.0lbs)
  2. Chest Press (Reps: 12-12-12-12 @ 20.0lbs)
  3. Tricep Extensions (Reps: 12-12-12 @ 20.0lbs)
2024-01-05
Push
  1. Arnold Press (Reps: 10-10-10-10 @ 20.0lbs)
  2. Chest Press (Reps: 13-13-13-13-13 @ 20.0lbs)
2023-11-28
Pull
  1. Cable Pulls (Reps: 12-12-12-12-12 @ 20.0lbs)
  2. Lat Pulldowns (Reps: 12-12-12-12-12 @ 55.0lbs)
  3. Assisted Pull Up (Reps: 4-4-4-4 @ 43.75lbs)
2023-11-26
Pull
  1. Bent-Over Row (Reps: 12-12-12-12 @ 20.0lbs)
  2. Calf Raises (Reps: 12-12-12-12-12 @ 20.0lbs)
  3. Shrugs (Reps: 12-12-12-12-12 @ 20.0lbs)
  4. Reverse Flys (Reps: 4-4-4 @ 20.0lbs)
  5. Dumbell Bicep Curls (Reps: 8-8-8-8 @ 20.0lbs)
2023-11-13
Push
  1. Chest Press (Reps: 10-10-10 @ 30.0lbs)
  2. Incline Fly (Reps: 8-8-8 @ 15.0lbs)
  3. Arnold Press (Reps: 10-10-10 @ 15.0lbs)
  4. Tricep Extension (Reps: 12-12-12 @ 15.0lbs)
2023-11-09
Pull
  1. Reverse Flys (Reps: 9-9-9-9 @ 15.0lbs)
  2. Bent-Over Row (Reps: 12-12-12 @ 20.0lbs)
  3. Barbell Curl (Reps: 8-8-8 @ 65.0lbs)
2023-10-28
Push
  1. Tricep Extension/Pulldowns (Reps: 12-12-12-12-12 @ 40.0lbs)
  2. Shoulder Press (Reps: 12-12-12-12-12 @ 15.0lbs)
2023-10-23
Pull
  1. Bent-Over Row (Reps: 12-12-12-12 @ 20.0lbs)
  2. Calf Raises (Reps: 12-12-12-12-12 @ 20.0lbs)
  3. Shrugs (Reps: 12-12-12-12-12 @ 20.0lbs)
  4. Reverse Flys (Reps: 4-4-4 @ 20.0lbs)
  5. Dumbell Bicep Curls (Reps: 8-8-8-8 @ 20.0lbs)
2023-10-18
Push
  1. Chest Press (Reps: 12-12-12-12-12 @ 20.0lbs)
  2. Shoulder Press (Reps: 12-12-12-12-12 @ 20.0lbs)
  3. Tricep Extension (Reps: 12-12-12-12-12 @ 20.0lbs)
2023-10-18
Pull
  1. Bent-Over Row (Reps: 12-12-12-12 @ 20.0lbs)
  2. Calf Raises (Reps: 12-12-12-12-12 @ 20.0lbs)
  3. Shrugs (Reps: 12-12-12-12-12 @ 20.0lbs)
  4. Dumbell Bicep Curls (Reps: 8-8-8-8 @ 20.0lbs)
  5. Reverse Flys (Reps: 4-4-4 @ 20.0lbs)
2023-10-11
Push
  1. Chest Press (Reps: 12-12-12-12-12 @ 20.0lbs)
  2. Shoulder Press (Reps: 12-12-12-12 @ 20.0lbs)
  3. Tricep Extension (Reps: 12-12-12-12 @ 20.0lbs)
2023-10-11
Pull
  1. Bent-Over Row (Reps: 10-10-10-10 @ 20.0lbs)
  2. Calf Raises (Reps: 12-12-12-12-12 @ 20.0lbs)
  3. Shrugs (Reps: 12-12-12-12-12 @ 20.0lbs)
  4. Dumbell Bicep Curls (Reps: 8-8-8-8 @ 20.0lbs)
2023-10-04
Push
  1. Overhead Press (Reps: 12-12-12 @ 20.0lbs)
  2. Tricep Extensions (Reps: 12-12-12 @ 20.0lbs)
  3. Chest Press (Reps: 12-12-12 @ 20.0lbs)
2023-10-03
Pull
  1. Bent-Over Row (Reps: 12-12-12-12-12 @ 20.0lbs)
  2. Calf Raises (Reps: 12-12-12-12-12 @ 20.0lbs)
  3. Shrugs (Reps: 12-12-12-12-12 @ 20.0lbs)
  4. Dumbell Bicep Curls (Reps: 8-8-8 @ 20.0lbs)
2023-09-25
Push
  1. Overhead Press (Reps: 12-12-12 @ 20.0lbs)
  2. Tricep Extensions (Reps: 12-12-12 @ 20.0lbs)
2023-09-22
Pull
  1. Bent-Over Row (Reps: 12-12-12-12-12 @ 20.0lbs)
  2. Calf Raises (Reps: 12-12-12-12-12 @ 20.0lbs)
  3. Shrugs (Reps: 12-12-12-12-12 @ 20.0lbs)
  4. Dumbell Bicep Curls (Reps: 8-8-8 @ 20.0lbs)
2023-09-21
Push
  1. Overhead Press (Reps: 12-12-12 @ 20.0lbs)
  2. Tricep Extension (Reps: 12-12-12 @ 20.0lbs)
  3. Chest Press (Reps: 12-12-12 @ 20.0lbs)
2023-09-20
Pull
  1. Bent-Over Row (Reps: 12-12-12-12-12 @ 20.0lbs)
  2. Calf Raises (Reps: 12-12-12-12 @ 20.0lbs)
  3. Shrugs (Reps: 12-12-12-12 @ 20.0lbs)
  4. Dumbell Bicep Curls (Reps: 8-8-8 @ 20.0lbs)
2023-09-18
Push
  1. Overhead Press (Reps: 10-10-10-10 @ 15.0lbs)
  2. Tricep Extension (Reps: 12-12-12-12 @ 15.0lbs)
2023-09-18
Pull
  1. Reverse Fly (Reps: 8-8-8 @ 15.0lbs)
  2. Bent-Over Row (Reps: 10-10-10 @ 20.0lbs)
  3. Calf Raises (Reps: 12-12-12 @ 20.0lbs)
  4. Shrugs (Reps: 12-12-12 @ 20.0lbs)
  5. Dumbell Bicep Curls (Reps: 8-8-8 @ 20.0lbs)
2023-09-05
Push
  1. Chest Press (Reps: 10-10-10 @ 30.0lbs)
  2. Incline Fly (Reps: 8-8-8 @ 15.0lbs)
  3. Arnold Press (Reps: 8-8-8 @ 15.0lbs)
  4. Tricep Extension (Reps: 12-12-12 @ 15.0lbs)
2023-09-04
Push
  1. Chest Press (Reps: 10-10-10 @ 30.0lbs)
  2. Incline Fly (Reps: 9-9-9 @ 15.0lbs)
  3. Arnold Press (Reps: 10-10-10 @ 15.0lbs)
  4. Tricep Extension (Reps: 12-12-12 @ 15.0lbs)
2023-08-13
Pull
  1. Bent-Over Row (Reps: 10-10-10 @ 20.0lbs)
  2. Reverse Fly (Reps: 10-10-10 @ 15.0lbs)
  3. Dumbell Bicep Curls (Reps: 10-10-10 @ 20.0lbs)
2023-08-03
Push
  1. Chest Press (Reps: 10-10-10 @ 30.0lbs)
  2. Incline Fly (Reps: 8-8-8 @ 15.0lbs)
  3. Arnold Press (Reps: 10-10-10 @ 15.0lbs)
  4. Tricep Extension (Reps: 12-12-12 @ 15.0lbs)
2023-07-31
Push
  1. Chest Press (Reps: 10-10-10 @ 30.0lbs)
  2. Incline Fly (Reps: 8-8-8 @ 15.0lbs)
  3. Arnold Press (Reps: 10-10-10 @ 15.0lbs)
  4. Tricep Extension (Reps: 12-12-12 @ 15.0lbs)
2023-07-25
Push
  1. Chest Press (Reps: 8-8-8 @ 30.0lbs)
  2. Incline Fly (Reps: 8-8-8 @ 15.0lbs)
  3. Arnold Press (Reps: 8-8-8 @ 15.0lbs)
  4. Tricep Extension (Reps: 12-12-12 @ 15.0lbs)
2023-07-18
Push
  1. Chest Press (Reps: 12-12-12 @ 25.0lbs)
  2. Incline Fly (Reps: 8-8-8 @ 15.0lbs)
  3. Arnold Press (Reps: 8-8-8 @ 15.0lbs)
  4. Tricep Extension (Reps: 12-12-12 @ 15.0lbs)
2023-07-11
Push
  1. Chest Press (Reps: 12-12-12 @ 25.0lbs)
  2. Incline Fly (Reps: 12-12-12 @ 10.0lbs)
  3. Arnold Press (Reps: 12-12-12 @ 10.0lbs)
  4. Tricep Extension (Reps: 12-12-12 @ 15.0lbs)
2023-06-26
Push
  1. Chest Press (Reps: 12-12-12 @ 20.0lbs)
  2. Incline Fly (Reps: 12-12-12 @ 10.0lbs)
  3. Arnold Press (Reps: 12-12-12 @ 10.0lbs)
  4. Tricep Extension (Reps: 12-12-12 @ 10.0lbs)
2023-06-19
Push
  1. Chest Press (Reps: 12-12-12 @ 20.0lbs)
  2. Incline Fly (Reps: 12-12-12 @ 10.0lbs)
  3. Arnold Press (Reps: 12-12-12 @ 10.0lbs)
  4. Tricep Extension (Reps: 12-12-12 @ 10.0lbs)
2023-06-04
Push
  1. Chest Press (Reps: 12-12-12 @ 20.0lbs)
  2. Incline Fly (Reps: 12-12-12 @ 10.0lbs)
  3. Arnold Press (Reps: 12-12-12 @ 10.0lbs)
  4. Tricep Extension (Reps: 12-12-12 @ 10.0lbs)
2023-05-22
Push
  1. Chest Press (Reps: 12-12-12 @ 20.0lbs)
  2. Incline Fly (Reps: 12-12-12 @ 10.0lbs)
  3. Arnold Press (Reps: 12-12-12 @ 10.0lbs)
  4. Tricep Extension (Reps: 12-12-12 @ 10.0lbs)
2023-05-09
Push
  1. Chest Press (Reps: 12-12-12 @ 20.0lbs)
  2. Incline Fly (Reps: 12-12-12 @ 10.0lbs)
  3. Arnold Press (Reps: 12-12-12 @ 10.0lbs)
  4. Tricep Extension (Reps: 12-12-12 @ 10.0lbs)
2023-04-29
Push
  1. Chest Press (Reps: 12-12-12 @ 20.0lbs)
  2. Incline Fly (Reps: 12-12-12 @ 10.0lbs)
  3. Arnold Press (Reps: 12-12-12 @ 10.0lbs)
  4. Tricep Extension (Reps: 12-12-12 @ 10.0lbs)
2023-04-26
Push
  1. Chest Press (Reps: 12-12-12 @ 20.0lbs)
  2. Incline Fly (Reps: 12-12-12 @ 10.0lbs)
  3. Arnold Press (Reps: 11-11-11 @ 10.0lbs)
  4. Tricep Extension (Reps: 12-12-12 @ 10.0lbs)
2023-04-22
Push
  1. Chest Press (Reps: 12-12-12 @ 15.0lbs)
  2. Incline Fly (Reps: 12-12-12 @ 10.0lbs)
  3. Arnold Press (Reps: 10-10-10 @ 10.0lbs)
  4. Tricep Extension (Reps: 12-12-12 @ 10.0lbs)
2023-04-14
Push
  1. Chest Press (Reps: 12-12-12 @ 15.0lbs)
  2. Incline Fly (Reps: 12-12-12 @ 10.0lbs)
  3. Arnold Press (Reps: 12-12-12 @ 10.0lbs)
  4. Tricep Extension (Reps: 12-12-12 @ 10.0lbs)
2023-04-11
Push
  1. Chest Press (Reps: 12-12-12 @ 15.0lbs)
  2. Flat Fly (Reps: 8-8-8 @ 15.0lbs)
  3. Arnold Press (Reps: 8-8-8 @ 15.0lbs)
  4. Tricep Extension (Reps: 12-12-12 @ 10.0lbs)
2023-04-04

Date: 2025-10-28

  • B Ez Preacher Curl (Reps: 4-4 @ 96.0lbs)
  • B Ez Btb Wrist Curl (Reps: 10-10 @ 96.0lbs)
  • U M Seated Hamstring Curl (Reps: 4-4 @ 145.0lbs)
  • B Cb Hammer Curl (Reps: 5-4 @ 90.0lbs)
  • U Cb Frontal Pulldown (Reps: 5-5 @ 79.0lbs)
  • U Cb Saggital Pulldown (Reps: 5-5 @ 80.5lbs)
  • B Db Lying Rear Delt Row (Reps: 4-5 @ 55.0lbs)
  • B Db Kelso Shrugs (Reps: 5-5 @ 55.0lbs)

Date: 2025-10-22

  • U Cb Chest Fly (Reps: 6-6 @ 79.0lbs)
  • U Cb Low To High Fly (Reps: 6-6 @ 57.5lbs)
  • U Cb Cuffed Tricep Pushdown (Reps: 5/6-6/6 @ 70.0lbs)
  • U Cb Overhead Tricep Extension (Reps: 5/6-4/5 @ 47.5lbs)
  • U Cb Lateral Raise (Reps: 6/5-5/2 @ 66.5lbs)
  • B Iso Adductor (Reps: 4-4-4 @ 0.0lbs)
  • U M Leg Extension (Reps: 5-5 @ 185.0lbs)
  • U M Seated Press Calf Raises (Reps: 5-6 @ 270.0lbs)

Date: 2025-10-20

  • B Ez Preacher Curl (Reps: 5-4 @ 96.0lbs)
  • B Ez Btb Wrist Curl (Reps: 8-8 @ 96.0lbs)
  • U M Seated Hamstring Curl (Reps: 4-4 @ 145.0lbs)
  • B Cb Hammer Curl (Reps: 4-4 @ 90.0lbs)
  • U Cb Frontal Pulldown (Reps: 6-4 @ 79.0lbs)
  • U Cb Saggital Pulldown (Reps: 5-6 @ 80.5lbs)
  • B Db Lying Rear Delt Row (Reps: 4-5 @ 55.0lbs)
  • B Db Kelso Shrugs (Reps: 5-5 @ 55.0lbs)

Date: 2025-10-16

  • U Cb Chest Fly (Reps: 6-6 @ 77.5lbs)
  • U Cb Low To High Fly (Reps: 6-6 @ 55.5lbs)
  • U Cb Cuffed Tricep Pushdown (Reps: 6/5-6/4 @ 69.0lbs)
  • U Cb Overhead Tricep Extension (Reps: 3/4-3/4 @ 47.5lbs)
  • U Cb Lateral Raise (Reps: 6/5-6/5 @ 65.5lbs)
  • B Iso Adductor (Reps: 4-4-4 @ 0.0lbs)
  • U M Leg Extension (Reps: 5-5 @ 185.0lbs)

Date: 2025-10-14

  • U Cb Frontal Pulldown (Reps: 5-4 @ 79.0lbs)
  • U Cb Saggital Pulldown (Reps: 5-6 @ 79.0lbs)
  • U M Seated Hamstring Curl (Reps: 6-6 @ 140.0lbs)
  • B Db Lying Rear Delt Row (Reps: 4-5 @ 55.0lbs)
  • B Db Kelso Shrugs (Reps: 4-5 @ 55.0lbs)
  • B Ez Preacher Curl (Reps: 4-4 @ 96.0lbs)
  • B Ez Btb Wrist Curl (Reps: 8-8 @ 96.0lbs)
  • B Cb Hammer Curl (Reps: 4-4 @ 90.0lbs)

Date: 2025-10-10

  • U Cb Chest Fly (Reps: 6-6 @ 75.5lbs)
  • U Cb Low To High Fly (Reps: 6-6 @ 54.0lbs)
  • U Cb Cuffed Tricep Pushdown (Reps: 4-5/4 @ 69.0lbs)
  • U Cb Overhead Tricep Extension (Reps: 3/4-3/4 @ 47.5lbs)
  • U Cb Lateral Raise (Reps: 5-6/5 @ 65.0lbs)
  • B Iso Adductor (Reps: 4-4-4 @ 0.0lbs)
  • U M Leg Extension (Reps: 4-5 @ 185.0lbs)
  • U M Seated Press Calf Raises (Reps: 4-5 @ 270.0lbs)

Date: 2025-10-09

  • B Ez Preacher Curl (Reps: 5-4 @ 96.0lbs)
  • B Ez Btb Wrist Curl (Reps: 8-8 @ 96.0lbs)
  • B Db Lying Rear Delt Row (Reps: 4-4 @ 55.0lbs)
  • B Db Kelso Shrugs (Reps: 4-4 @ 55.0lbs)
  • U Cb Frontal Pulldown (Reps: 4-5 @ 79.0lbs)
  • U Cb Saggital Pulldown (Reps: 5-5 @ 79.0lbs)
  • U M Seated Hamstring Curl (Reps: 5-4 @ 140.0lbs)
  • B Cb Hammer Curl (Reps: 6-5 @ 87.5lbs)

Date: 2025-10-07

  • U Cb Chest Fly (Reps: 6-6 @ 74.0lbs)
  • U Cb Low To High Fly (Reps: 6-6 @ 52.5lbs)
  • U Cb Cuffed Tricep Pushdown (Reps: 6/5-6 @ 67.5lbs)
  • U Cb Overhead Tricep Extension (Reps: 4/5-3/4 @ 47.5lbs)
  • U Cb Lateral Raise (Reps: 4-5 @ 65.0lbs)
  • B Iso Adductor (Reps: 4-4-4 @ 0.0lbs)
  • U M Leg Extension (Reps: 6-6 @ 180.0lbs)
  • U M Seated Press Calf Raises (Reps: 6-6 @ 265.0lbs)

Date: 2025-10-06

  • U Cb Frontal Pulldown (Reps: 5-5 @ 79.0lbs)
  • U Cb Saggital Pulldown (Reps: 5-5 @ 79.0lbs)
  • B Ez Preacher Curl (Reps: 4-4 @ 96.0lbs)
  • B Db Lying Rear Delt Row (Reps: 5-4 @ 55.0lbs)
  • U M Seated Hamstring Curl (Reps: 5-4 @ 140.0lbs)
  • U Cb Seated Rdl (Reps: 6-4 @ 255.0lbs)
  • B Db Hammer Curl (Reps: 3-3 @ 55.0lbs)

Date: 2025-10-03

  • U Cb Chest Fly (Reps: 6-6 @ 72.5lbs)
  • U Cb Low To High Fly (Reps: 6-6 @ 47.5lbs)
  • U Cb Cuffed Tricep Pushdown (Reps: 6-6 @ 65.0lbs)
  • U Cb Overhead Tricep Extension (Reps: 4-3/4 @ 47.5lbs)
  • U Cb Lateral Raise (Reps: 6-6 @ 63.5lbs)
  • B Iso Adductor (Reps: 4-4-4 @ 0.0lbs)
  • U M Leg Extension (Reps: 5-5 @ 180.0lbs)
  • U M Seated Press Calf Raises (Reps: 5/6-5/6 @ 265.0lbs)

Date: 2025-10-02

  • B Ez Preacher Curl (Reps: 5-3 @ 96.0lbs)
  • B Db Lying Rear Delt Row (Reps: 5-4 @ 55.0lbs)
  • U M Seated Hamstring Curl (Reps: 4-4 @ 140.0lbs)
  • U Cb Frontal Pulldown (Reps: 5/4-5 @ 77.5lbs)
  • U Cb Saggital Pulldown (Reps: 6-6 @ 77.5lbs)
  • B Cb Wrist Extension (Reps: 8-8 @ 90.0lbs)
  • U Cb Seated Rdl (Reps: 6-6 @ 250.0lbs)

Date: 2025-10-01

  • U Cb Chest Fly (Reps: 6-6 @ 70.0lbs)
  • U Cb Low To High Fly (Reps: 6-6 @ 44.0lbs)
  • U Cb Cuffed Tricep Pushdown (Reps: 6-6 @ 63.5lbs)
  • U Cb Overhead Tricep Extension (Reps: 5/5-6/6 @ 45.0lbs)
  • U Cb Lateral Raise (Reps: 6-6 @ 62.5lbs)
  • B Iso Adductor (Reps: 4-4-4 @ 0.0lbs)
  • U M Leg Extension (Reps: 5-5 @ 180.0lbs)
  • U M Seated Press Calf Raises (Reps: 5-5 @ 265.0lbs)

Date: 2025-09-28

  • B Ez Preacher Curl (Reps: 5-4 @ 96.0lbs)
  • B Db Lying Rear Delt Row (Reps: 6-5 @ 50.0lbs)
  • U Cb Frontal Pulldown (Reps: 6-6 @ 76.5lbs)
  • U Cb Saggital Pulldown (Reps: 6-6 @ 76.5lbs)
  • U M Seated Hamstring Curl (Reps: 4-4 @ 140.0lbs)
  • U Cb Seated Rdl (Reps: 6-6 @ 245.0lbs)
  • B Cb Wrist Extension (Reps: 8-8 @ 85.0lbs)
  • U Cb Hammer Curls (Reps: 5-5 @ 55.0lbs)

Date: 2025-09-26

  • U Cb Chest Fly (Reps: 6-6 @ 69.0lbs)
  • U Cb Low To High Fly (Reps: 6-6 @ 42.5lbs)
  • U Cb Cuffed Tricep Pushdown (Reps: 5-6 @ 62.5lbs)
  • U Cb Overhead Tricep Extension (Reps: 5/5-5/6 @ 43.5lbs)
  • U Cb Lateral Raise (Reps: 6-6 @ 60.0lbs)
  • B Iso Adductor (Reps: 4-4-4 @ 0.0lbs)
  • U M Leg Extension (Reps: 5-4 @ 180.0lbs)
  • U M Seated Press Calf Raises (Reps: 5-5 @ 265.0lbs)

Date: 2025-09-25

  • B Ez Preacher Curl (Reps: 5-5 @ 94.0lbs)
  • B Db Lying Rear Delt Row (Reps: 5-5 @ 50.0lbs)
  • U Cb Frontal Pulldown (Reps: 6-6 @ 75.0lbs)
  • U Cb Saggital Pulldown (Reps: 6-6 @ 75.0lbs)
  • U M Seated Hamstring Curl (Reps: 4-4 @ 140.0lbs)
  • U Cb Seated Rdl (Reps: 6-6 @ 240.0lbs)
  • B Cb Wrist Extension (Reps: 8-8 @ 80.0lbs)
  • U Cb Hammer Curls (Reps: 5-5 @ 54.0lbs)

Date: 2025-09-23

  • U Cb Cuffed Tricep Pushdown (Reps: 5-6 @ 60.0lbs)
  • U Cb Overhead Tricep Extension (Reps: 4/5-4/5 @ 43.5lbs)
  • U Cb Lateral Raise (Reps: 6-6 @ 57.5lbs)
  • U Cb Chest Fly (Reps: 6-6 @ 67.5lbs)
  • U Cb Low To High Fly (Reps: 6-6 @ 40.5lbs)
  • B Iso Adductor (Reps: 4-4-4 @ 0.0lbs)
  • U M Leg Extension (Reps: 6-6 @ 175.0lbs)
  • U M Seated Press Calf Raises (Reps: 5-4 @ 265.0lbs)

Date: 2025-09-22

  • B Ez Preacher Curl (Reps: 5-5 @ 93.0lbs)
  • B Db Lying Rear Delt Row (Reps: 5-5 @ 50.0lbs)
  • U M Seated Hamstring Curl (Reps: 5-5 @ 135.0lbs)
  • U Cb Seated Rdl (Reps: 6-6 @ 235.0lbs)
  • U Cb Frontal Pulldown (Reps: 5-4 @ 74.0lbs)
  • U Cb Saggital Pulldown (Reps: 6-5 @ 72.5lbs)
  • B Cb Wrist Extension (Reps: 6-6 @ 75.0lbs)
  • U Cb Hammer Curls (Reps: 6-6 @ 52.5lbs)

Date: 2025-09-19

  • U Cb Cuffed Tricep Pushdown (Reps: 6-6 @ 58.5lbs)
  • U Cb Overhead Tricep Extension (Reps: 3/4-4/5 @ 43.5lbs)
  • U Cb Lateral Raise (Reps: 6-6 @ 55.0lbs)
  • U Cb Chest Fly (Reps: 6-6 @ 65.5lbs)
  • U Cb Low To High Fly (Reps: 6-6 @ 37.5lbs)
  • B Iso Adductor (Reps: 4-4-4 @ 0.0lbs)
  • U M Leg Extension (Reps: 5-5 @ 175.0lbs)
  • U M Seated Press Calf Raises (Reps: 4-4 @ 265.0lbs)

Date: 2025-09-18

  • B Ez Preacher Curl (Reps: 3-5 @ 93.0lbs)
  • B Db Lying Rear Delt Row (Reps: 5-5 @ 50.0lbs)
  • U Cb Frontal Pulldown (Reps: 6-6 @ 72.5lbs)
  • U Cb Saggital Pulldown (Reps: 6-5 @ 72.5lbs)
  • U M Seated Hamstring Curl (Reps: 4-3 @ 135.0lbs)
  • U Cb Seated Rdl (Reps: 6-6 @ 230.0lbs)
  • B Cb Wrist Extension (Reps: 6-6 @ 70.0lbs)
  • U Cb Hammer Curls (Reps: 6-6 @ 50.0lbs)

Date: 2025-09-16

  • U Cb Chest Fly (Reps: 6-6 @ 64.0lbs)
  • U Cb Low To High Fly (Reps: 6-6 @ 35.5lbs)
  • U Cb Cuffed Tricep Pushdown (Reps: 5/5-6/6 @ 57.5lbs)
  • U Cb Overhead Tricep Extension (Reps: 4/5-4/5 @ 43.5lbs)
  • U Cb Lateral Raise (Reps: 6-6 @ 55.0lbs)
  • B Iso Adductor (Reps: 4-4-4 @ 0.0lbs)
  • U M Leg Extension (Reps: 5-4 @ 175.0lbs)
  • U M Seated Press Calf Raises (Reps: 6-6 @ 260.0lbs)

Date: 2025-09-15

  • B Ez Preacher Curl (Reps: 5-4 @ 93.0lbs)
  • B Db Lying Rear Delt Row (Reps: 5-5 @ 50.0lbs)
  • U M Seated Hamstring Curl (Reps: 4/3 @ 135.0lbs)
  • U Cb Seated Rdl (Reps: 6-6 @ 225.0lbs)
  • B Cb Seated Low Row (Reps: 5-4 @ 205.0lbs)
  • B Cb Wrist Extension (Reps: 6-6 @ 55.0lbs)
  • U Cb Hammer Curls (Reps: 6-6 @ 47.5lbs)
  • U Cb Frontal Pulldown (Reps: 6-5 @ 72.5lbs)

Date: 2025-09-12

  • U Cb Chest Fly (Reps: 6-6 @ 62.5lbs)
  • B Cb Low To High Fly (Reps: 5-4 @ 35.5lbs)
  • U Cb Cuffed Tricep Pushdown (Reps: 5/5-4/4 @ 57.5lbs)
  • U Cb Overhead Tricep Extension (Reps: 5/5-4/4 @ 43.5lbs)
  • U Cb Lateral Raise (Reps: 6-6 @ 55.0lbs)
  • B Iso Adductor (Reps: 4-4-4 @ 0.0lbs)
  • U M Leg Extension (Reps: 5-4 @ 175.0lbs)
  • U M Seated Press Calf Raises (Reps: 6-6 @ 255.0lbs)

Date: 2025-09-11

  • B Ez Preacher Curl (Reps: 5-4 @ 93.0lbs)
  • B Db Lying Rear Delt Row (Reps: 5-5 @ 50.0lbs)
  • U Cb Frontal Pulldown (Reps: 5-5 @ 72.5lbs)
  • U Cb Seated Rdl (Reps: 6-6 @ 220.0lbs)
  • B Cb Seated Low Row (Reps: 5-4 @ 205.0lbs)
  • U Cb Hammer Curls (Reps: 6-6 @ 45.0lbs)
  • B Cb Wrist Extension (Reps: 6-6 @ 45.0lbs)

Date: 2025-09-09

  • U Cb Chest Fly (Reps: 6-6 @ 60.0lbs)
  • B Cb Low To High Fly (Reps: 6-5 @ 35.0lbs)
  • U Cb Cuffed Tricep Pushdown (Reps: 6/6-6/6 @ 55.0lbs)
  • U Cb Overhead Tricep Extension (Reps: 4/5-4/4 @ 43.5lbs)
  • U Cb Lateral Raise (Reps: 6-6 @ 52.5lbs)
  • B Iso Adductor (Reps: 4-4-4 @ 0.0lbs)
  • U M Leg Extension (Reps: 5-4 @ 175.0lbs)
  • U M Seated Press Calf Raises (Reps: 5-6 @ 255.0lbs)

Date: 2025-09-08

  • B Ez Preacher Curl (Reps: 6-4 @ 92.0lbs)
  • B Db Lying Rear Delt Row (Reps: 5-5 @ 50.0lbs)
  • U Cb Frontal Pulldown (Reps: 5-5 @ 71.0lbs)
  • U Cb Seated Rdl (Reps: 6-6 @ 215.0lbs)
  • B Cb Seated Low Row (Reps: 6-4 @ 202.5lbs)
  • U Cb Hammer Curls (Reps: 6-6 @ 45.0lbs)
  • U M Seated Hamstring Curl (Reps: 5/4 @ 135.0lbs)
  • B Cb Wrist Extension (Reps: 6-6 @ 40.0lbs)

Date: 2025-09-04

  • U Cb Chest Fly (Reps: 6-6 @ 57.5lbs)
  • B Cb Low To High Fly (Reps: 5-3 @ 35.0lbs)
  • U Cb Cuffed Tricep Pushdown (Reps: 6/6-6/6 @ 53.5lbs)
  • U Cb Overhead Tricep Extension (Reps: 4/5-4/5 @ 43.5lbs)
  • U Cb Lateral Raise (Reps: 6-6 @ 50.0lbs)
  • B Iso Adductor (Reps: 4-4-4 @ 0.0lbs)
  • U M Leg Extension (Reps: 4-4 @ 175.0lbs)
  • U M Seated Press Calf Raises (Reps: 6-6 @ 250.0lbs)

Date: 2025-08-29

  • B Cb Chest Fly (Reps: 5-4 @ 59.0lbs)
  • B Cb Low To High Fly (Reps: 4-3 @ 35.5lbs)
  • U Cb Lateral Raise (Reps: 5/4-3/4 @ 65.0lbs)
  • U Cb Cuffed Tricep Pushdown (Reps: 6/6-6/6 @ 52.5lbs)
  • U Cb Overhead Tricep Extension (Reps: 5/6-4/5 @ 42.5lbs)
  • B Iso Adductor (Reps: 10-10 @ 0.0lbs)
  • U M Seated Hamstring Curl (Reps: 4/4-4/4 @ 135.0lbs)
  • U M Seated Press Calf Raises (Reps: 6-6 @ 245.0lbs)

Date: 2025-08-28

  • U Cb Frontal Pulldown (Reps: 6-5 @ 68.5lbs)
  • B Ez Preacher Curl (Reps: 6-3 @ 92.0lbs)
  • B Db Lying Rear Delt Row (Reps: 5-4 @ 50.0lbs)
  • U Cb Seated Rdl (Reps: 6-6 @ 205.0lbs)
  • B Cb Seated Low Row (Reps: 6-6 @ 195.0lbs)
  • U M Leg Extension (Reps: 5-4 @ 175.0lbs)
  • U Cb Seated Weighted Ab Curl (Reps: 5-4 @ 110.0lbs)
  • B Cb Hammer Curls (Reps: 5-4 @ 87.5lbs)

Date: 2025-08-23

  • B Ez Preacher Curl (Reps: 5-4 @ 92.0lbs)
  • B Db Lying Rear Delt Row (Reps: 5-4 @ 50.0lbs)
  • U Cb Frontal Pulldown (Reps: 6-6 @ 65.0lbs)
  • U M Leg Extension (Reps: 5-4 @ 175.0lbs)
  • U Cb Seated Rdl (Reps: 6-6 @ 195.0lbs)
  • B Cb Seated Low Row (Reps: 5-6 @ 192.5lbs)
  • B Cb Hammer Curls (Reps: 5-4 @ 87.5lbs)

Date: 2025-08-18

  • B Ez Preacher Curl (Reps: 5-3 @ 92.0lbs)
  • B Db Lying Rear Delt Row (Reps: 5-4 @ 50.0lbs)
  • U Cb Frontal Pulldown (Reps: 6-6 @ 62.5lbs)
  • U Cb Seated Rdl (Reps: 8-8 @ 190.0lbs)
  • B Cb Seated Low Row (Reps: 4-5 @ 192.5lbs)
  • U M Leg Extension (Reps: 5-3 @ 175.0lbs)
  • U Cb Seated Weighted Ab Curl (Reps: 6-8 @ 105.0lbs)
  • B Cb Hammer Curls (Reps: 5-5 @ 87.5lbs)

Date: 2025-08-14

  • B Ez Preacher Curl (Reps: 4-3 @ 92.0lbs)
  • B Db Lying Rear Delt Row (Reps: 6-6 @ 45.0lbs)
  • U Cb Seated Rdl (Reps: 8-8 @ 185.0lbs)
  • B Cb Seated Low Row (Reps: 6-5 @ 190.0lbs)
  • U Cb Frontal Pulldown (Reps: 6-6 @ 70.0lbs)
  • U M Leg Extension (Reps: 6-5 @ 170.0lbs)
  • U Cb Seated Weighted Ab Curl (Reps: 7-8 @ 100.0lbs)
  • B Cb Hammer Curls (Reps: 5-6 @ 85.0lbs)

Date: 2025-08-11

  • B Ez Preacher Curl (Reps: 6-4 @ 91.0lbs)
  • B Db Lying Rear Delt Row (Reps: 6-6 @ 40.0lbs)
  • U Cb Seated Rdl (Reps: 8-8 @ 180.0lbs)
  • B Cb Seated Low Row (Reps: 8-8 @ 185.0lbs)
  • U M Leg Extension (Reps: 5-6 @ 165.0lbs)
  • U Cb Frontal Pulldown (Reps: 6-6 @ 65.0lbs)
  • U Cb Seated Weighted Ab Curl (Reps: 8-8 @ 95.0lbs)
  • B Cb Hammer Curls (Reps: 6-6 @ 82.5lbs)

Date: 2025-08-07

  • B Ez Preacher Curl (Reps: 5-4 @ 91.0lbs)
  • B Db Lying Rear Delt Row (Reps: 8-6 @ 35.0lbs)
  • U M Leg Extension (Reps: 5-4/5 @ 165.0lbs)
  • U Cb Seated Rdl (Reps: 8-8 @ 175.0lbs)
  • B Cb Seated Low Row (Reps: 8-8 @ 180.0lbs)
  • B Cb Wide Grip Lat Pulldown (Reps: 6-5 @ 152.5lbs)
  • U Cb Seated Weighted Ab Curl (Reps: 8-8 @ 90.0lbs)
  • B Cb Hammer Curls (Reps: 5-4 @ 82.5lbs)

Date: 2025-08-04

  • B Ez Preacher Curl (Reps: 4-4 @ 91.0lbs)
  • B Db Lying Rear Delt Row (Reps: 7-7 @ 30.0lbs)
  • U M Leg Extension (Reps: 7-6 @ 160.0lbs)
  • U Cb Seated Rdl (Reps: 8-8 @ 170.0lbs)
  • B Cb Seated Low Row (Reps: 8-8 @ 175.0lbs)
  • B Cb Wide Grip Lat Pulldown (Reps: 7-5 @ 150.0lbs)
  • U Cb Seated Weighted Ab Curl (Reps: 8-8 @ 85.0lbs)
  • B Cb Hammer Curls (Reps: 5-4 @ 82.5lbs)

Date: 2025-07-31

  • B Ez Preacher Curl (Reps: 5-4 @ 91.0lbs)
  • B Db Rear Delt Row (Reps: 5-5 @ 50.0lbs)
  • U M Leg Extension (Reps: 7-6 @ 155.0lbs)
  • U Cb Seated Rdl (Reps: 8-8 @ 165.0lbs)
  • B Cb Seated Low Row (Reps: 8-8 @ 170.0lbs)
  • B Cb Wide Grip Lat Pulldown (Reps: 7-5 @ 150.0lbs)
  • U Cb Seated Weighted Ab Curl (Reps: 8-8 @ 80.0lbs)
  • B Cb Hammer Curls (Reps: 5-4 @ 82.5lbs)

Date: 2025-07-28

  • B Ez Preacher Curl (Reps: 5-4 @ 89.0lbs)
  • B Db Rear Delt Row (Reps: 5-5 @ 50.0lbs)
  • U M Leg Extension (Reps: 8-6 @ 150.0lbs)
  • U Cb Seated Rdl (Reps: 8-8 @ 160.0lbs)
  • B Cb Seated Low Row (Reps: 8-8 @ 165.0lbs)
  • B Cb Wide Grip Lat Pulldown (Reps: 7-5 @ 150.0lbs)
  • U Cb Seated Weighted Ab Curl (Reps: 8-8 @ 75.0lbs)
  • B Cb Hammer Curls (Reps: 6-0 @ 82.5lbs)

Date: 2025-07-24

  • B Ez Preacher Curl (Reps: 6-4 @ 88.0lbs)
  • B Db Rear Delt Row (Reps: 5-5 @ 50.0lbs)
  • U M Leg Extension (Reps: 8-8 @ 145.0lbs)
  • U Cb Seated Rdl (Reps: 8-8 @ 155.0lbs)
  • B Cb Seated Low Row (Reps: 8-8 @ 160.0lbs)
  • B Cb Wide Grip Lat Pulldown (Reps: 7-5 @ 150.0lbs)
  • U Cb Seated Weighted Ab Curl (Reps: 8-8 @ 70.0lbs)
  • B Cb Hammer Curls (Reps: 6-5 @ 82.5lbs)

Date: 2025-07-21

  • B Ez Preacher Curl (Reps: 6-4 @ 87.0lbs)
  • B Db Rear Delt Row (Reps: 4-4 @ 50.0lbs)
  • U M Leg Extension (Reps: 8-8 @ 140.0lbs)
  • U Cb Seated Rdl (Reps: 8-8 @ 150.0lbs)
  • B Cb Seated Low Row (Reps: 10-10 @ 155.0lbs)
  • B Cb Wide Grip Lat Pulldown (Reps: 6-6 @ 150.0lbs)
  • U Cb Seated Weighted Ab Curl (Reps: 8-8 @ 80.0lbs)
  • B Cb Hammer Curls (Reps: 6-5 @ 81.0lbs)

Date: 2025-07-17

  • B Ez Preacher Curl (Reps: 6-4 @ 86.0lbs)
  • B Db Rear Delt Row (Reps: 4-4 @ 50.0lbs)
  • U M Leg Extension (Reps: 8-8 @ 130.0lbs)
  • U Cb Seated Rdl (Reps: 8-8 @ 145.0lbs)
  • B Cb Seated Low Row (Reps: 10-10 @ 150.0lbs)
  • B Cb Wide Grip Lat Pulldown (Reps: 8-7 @ 145.0lbs)
  • U Cb Seated Weighted Ab Curl (Reps: 8-8 @ 70.0lbs)
  • B Cb Hammer Curls (Reps: 6-5 @ 80.5lbs)

Date: 2025-07-14

  • B Ez Preacher Curl (Reps: 5-4 @ 86.0lbs)
  • B Db Rear Delt Row (Reps: 6-7 @ 45.0lbs)
  • U M Leg Extension (Reps: 3/4-4/4 @ 160.0lbs)
  • B Cb Seated Rdl (Reps: 8-8 @ 140.0lbs)
  • B Cb Seated Low Row (Reps: 10-10 @ 145.0lbs)
  • B Cb Wide Grip Lat Pulldown (Reps: 8-7 @ 145.0lbs)
  • B Fr Seated Weight Ab Curl (Reps: 9-9 @ 40.0lbs)
  • B Cb Hammer Curls (Reps: 6-5 @ 80.0lbs)

Date: 2025-09-02

  • B Ez Preacher Curl (Reps: 5-4 @ 92.0lbs)
  • B Db Lying Rear Delt Row (Reps: 5-4 @ 50.0lbs)
  • U Cb Frontal Pulldown (Reps: 5-5 @ 70.0lbs)
  • U Cb Seated Rdl (Reps: 6-6 @ 210.0lbs)
  • B Cb Seated Low Row (Reps: 6-5 @ 200.0lbs)
  • U Cb Hammer Curls (Reps: 5-4 @ 42.5lbs)
  • U M Seated Hamstring Curl (Reps: 4/4-4/4 @ 135.0lbs)

Date: 2025-08-26

  • U Cb Lateral Raise (Reps: 6/5-5/4 @ 65.5lbs)
  • U Cb Cuffed Tricep Pushdown (Reps: 6/5-6/6 @ 51.5lbs)
  • U Cb Overhead Tricep Extension (Reps: 4/5-4/5 @ 42.5lbs)
  • B Cb Chest Fly (Reps: 6-5 @ 57.5lbs)
  • B Cb Low To High Fly (Reps: 5-4 @ 35.0lbs)
  • B Iso Adductor (Reps: 10-10 @ 0.0lbs)
  • U M Seated Hamstring Curl (Reps: 6/6-3/4 @ 130.0lbs)
  • U M Seated Press Calf Raises (Reps: 6-6 @ 240.0lbs)

Date: 2025-08-25

  • B Ez Preacher Curl (Reps: 5-3 @ 92.0lbs)
  • B Db Lying Rear Delt Row (Reps: 5-4 @ 50.0lbs)
  • U Cb Frontal Pulldown (Reps: 6-5 @ 67.5lbs)
  • U Cb Seated Back Extension (Reps: 6-6 @ 200.0lbs)
  • B Cb Seated Low Row (Reps: 6-6 @ 195.0lbs)
  • U Cb Seated Weighted Ab Curl (Reps: 5-4 @ 110.0lbs)
  • B Cb Hammer Curls (Reps: 4-4 @ 87.5lbs)
  • U M Leg Extension (Reps: 5-3 @ 175.0lbs)

Date: 2025-08-22

  • B Cb Chest Fly (Reps: 6-6 @ 55.0lbs)
  • B Cb Low To High Fly (Reps: 5-4 @ 35.0lbs)
  • U Cb Lateral Raise (Reps: 6/5-6/3 @ 65.0lbs)
  • U Cb Cuffed Tricep Pushdown (Reps: 5/6-6/6 @ 50.0lbs)
  • U Cb Overhead Tricep Extension (Reps: 5/6-4/5 @ 42.5lbs)
  • B Iso Adductor (Reps: 10-10 @ 0.0lbs)
  • B M Seated Hamstring Curl (Reps: 6-5 @ 260.0lbs)
  • U M Seated Press Calf Raises (Reps: 6-6 @ 235.0lbs)

Date: 2025-08-19

  • B Cb Chest Fly (Reps: 6-5 @ 55.0lbs)
  • B Cb Low To High Fly (Reps: 4-3 @ 34.0lbs)
  • U Cb Lateral Raise (Reps: 5-3/6 @ 64.0lbs)
  • U Cb Cuffed Tricep Pushdown (Reps: 3/4-3/4 @ 52.5lbs)
  • U Cb Overhead Tricep Extension (Reps: 4/5-4/6 @ 42.5lbs)
  • B Iso Adductor (Reps: 10-10 @ 0.0lbs)
  • B M Seated Hamstring Curl (Reps: 5-4 @ 260.0lbs)
  • U M Seated Press Calf Raises (Reps: 6-6 @ 230.0lbs)

Date: 2025-08-15

  • B Cb Chest Fly (Reps: 5-5 @ 54.0lbs)
  • B Cb Low To High Fly (Reps: 4-4 @ 34.0lbs)
  • U Cb Lateral Raise (Reps: 3/3-3/6 @ 62.5lbs)
  • U Cb Cuffed Tricep Pushdown (Reps: 5/4-5/4 @ 52.5lbs)
  • U Cb Overhead Tricep Extension (Reps: 6/7-5/6 @ 42.5lbs)
  • B Iso Adductor (Reps: 10-10 @ 0.0lbs)
  • B M Seated Hamstring Curl (Reps: 6-6 @ 255.0lbs)
  • U M Seated Press Calf Raises (Reps: 7-7 @ 225.0lbs)

Date: 2025-08-12

  • B Cb Chest Fly (Reps: 6-6 @ 52.5lbs)
  • B Cb Low To High Fly (Reps: 4-5 @ 34.0lbs)
  • U Cb Lateral Raise (Reps: 7-5/4 @ 62.5lbs)
  • U Cb Cuffed Tricep Pushdown (Reps: 4/3-3/3 @ 52.5lbs)
  • U Cb Overhead Tricep Extension (Reps: 4/5-4/4 @ 42.5lbs)
  • B Iso Adductor (Reps: 10-10 @ 0.0lbs)
  • B M Seated Hamstring Curl (Reps: 5-5 @ 255.0lbs)
  • U M Seated Press Calf Raises (Reps: 7-7 @ 220.0lbs)

Date: 2025-08-08

  • B Cb Chest Fly (Reps: 6-6 @ 50.5lbs)
  • B Cb Low To High Fly (Reps: 5-5 @ 32.5lbs)
  • U Cb Lateral Raise (Reps: 8-5/4 @ 60.0lbs)
  • U Cb Cuffed Tricep Pushdown (Reps: 6/5-6/5 @ 50.0lbs)
  • U Cb Overhead Tricep Extension (Reps: 4/4-4/4 @ 42.5lbs)
  • B Iso Adductor (Reps: 10-10 @ 0.0lbs)
  • B M Seated Hamstring Curl (Reps: 5-5 @ 255.0lbs)
  • U M Seated Press Calf Raises (Reps: 6-6 @ 220.0lbs)

Date: 2025-08-05

  • B Cb Chest Fly (Reps: 6-6 @ 49.0lbs)
  • B Cb Low To High Fly (Reps: 5-4 @ 32.5lbs)
  • U Cb Lateral Raise (Reps: 7-5/4 @ 60.0lbs)
  • U Cb Cuffed Tricep Pushdown (Reps: 8-8/7 @ 47.5lbs)
  • U Cb Overhead Tricep Extension (Reps: 5/6-6/7 @ 40.0lbs)
  • B Iso Adductor (Reps: 10-10 @ 0.0lbs)
  • B M Seated Hamstring Curl (Reps: 5-4 @ 255.0lbs)
  • U M Seated Press Calf Raises (Reps: 6-6 @ 215.0lbs)

Date: 2025-08-01

  • B Cb Chest Fly (Reps: 6-6 @ 47.5lbs)
  • B Cb Low To High Fly (Reps: 6-6 @ 31.5lbs)
  • U Cb Lateral Raise (Reps: 6/5-5/4 @ 59.0lbs)
  • U Cb Cuffed Tricep Pushdown (Reps: 8-8/7 @ 45.0lbs)
  • U Cb Overhead Tricep Extension (Reps: 7-5/4 @ 37.5lbs)
  • B Iso Adductor (Reps: 10-10 @ 0.0lbs)
  • B M Seated Hamstring Curl (Reps: 6-6 @ 250.0lbs)
  • U M Seated Press Calf Raises (Reps: 6-7 @ 210.0lbs)

Date: 2025-07-29

  • B Cb Chest Fly (Reps: 7-7 @ 45.5lbs)
  • B Cb Low To High Fly (Reps: 6-5 @ 31.0lbs)
  • U Cb Lateral Raise (Reps: 8/7-5/4 @ 58.5lbs)
  • U Cb Cuffed Tricep Pushdown (Reps: 8-4/5 @ 45.0lbs)
  • U Cb Overhead Tricep Extension (Reps: 5-5/4 @ 37.5lbs)
  • B Iso Adductor (Reps: 10-10 @ 0.0lbs)
  • B M Seated Hamstring Curl (Reps: 5-5 @ 250.0lbs)
  • U M Seated Press Calf Raises (Reps: 8-8 @ 205.0lbs)

Date: 2025-07-25

  • B Cb Chest Fly (Reps: 7-7 @ 44.0lbs)
  • B Cb Low To High Fly (Reps: 6-5 @ 30.5lbs)
  • B Iso Adductor (Reps: 10-10 @ 0.0lbs)
  • U Cb Lateral Raise (Reps: 8-8 @ 57.5lbs)
  • B M Seated Hamstring Curl (Reps: 6-6 @ 245.0lbs)
  • U M Seated Press Calf Raises (Reps: 8-8 @ 200.0lbs)

Date: 2025-07-23

  • B Cb Chest Fly (Reps: 8-7 @ 42.5lbs)
  • B Cb Low To High Fly (Reps: 7-6 @ 29.5lbs)
  • B Iso Adductor (Reps: 10-10 @ 0.0lbs)
  • U Cb Lateral Raise (Reps: 7/8-6/8 @ 55.0lbs)
  • U Cb Cuffed Tricep Pushdown (Reps: 4-4/5 @ 50.0lbs)
  • U Cb Overhead Tricep Extension (Reps: 7-5 @ 35.0lbs)
  • B M Seated Hamstring Curl (Reps: 7-6 @ 240.0lbs)
  • U M Seated Press Calf Raises (Reps: 8-8 @ 200.0lbs)

Date: 2025-07-18

  • B Cb Chest Fly (Reps: 8-7 @ 40.5lbs)
  • B Cb Low To High Fly (Reps: 7-6 @ 29.0lbs)
  • B Iso Adductor (Reps: 10-10 @ 0.0lbs)
  • U Cb Lateral Raise (Reps: 8/8-7/8 @ 50.0lbs)
  • U Cb Cuffed Tricep Pushdown (Reps: 5/5-4/5 @ 50.0lbs)
  • B M Seated Hamstring Curl (Reps: 6-5 @ 240.0lbs)
  • U M Seated Press Calf Raises (Reps: 8-8 @ 195.0lbs)

Date: 2025-07-15

  • U Cb Lateral Raise (Reps: 6/6-6/6 @ 65.0lbs)
  • U Cb Cuffed Tricep Pushdown (Reps: 5-5 @ 50.0lbs)
  • B Cb Chest Fly (Reps: 8-8 @ 39.0lbs)
  • B Cb Low To High Fly (Reps: 6-5 @ 29.0lbs)
  • B Iso Adductor (Reps: 10-10 @ 0.0lbs)
  • B M Seated Hamstring Curl (Reps: 6-6 @ 235.0lbs)
  • U M Seated Press Calf Raises (Reps: 7-7 @ 190.0lbs)

Date: 2025-07-11

  • U Cb Lateral Raise (Reps: 6/7-8/8 @ 62.5lbs)
  • B Cb Chest Fly (Reps: 9-8 @ 37.5lbs)
  • B Cb Low To High Fly (Reps: 5-5 @ 29.0lbs)
  • B Iso Adductor (Reps: 10-10 @ 0.0lbs)
  • U M Seated Press Calf Raises (Reps: 7-7 @ 185.0lbs)
  • B M Seated Hamstring Curl (Reps: 7-6 @ 235.0lbs)
  • U Cb Cuffed Tricep Pushdown (Reps: 5-3 @ 50.0lbs)

Date: 2025-07-10

  • B Ez Preacher Curl (Reps: 6-5 @ 84.0lbs)
  • B Db Rear Delt Row (Reps: 6-7 @ 45.0lbs)
  • U M Leg Extension (Reps: 6/6-3/3 @ 160.0lbs)
  • B Db Seated Good Morning (Reps: 8-8 @ 60.0lbs)
  • B Fr Seated Weight Ab Curl (Reps: 9-9 @ 35.0lbs)
  • B Cb Wide Grip Lat Pulldown (Reps: 7-7 @ 145.0lbs)
  • B Cb Seated Low Row (Reps: 7-8 @ 145.0lbs)
  • B Cb Hammer Curls (Reps: 6-5 @ 80.0lbs)

Date: 2025-07-08

  • U Cb Lateral Raise (Reps: 10-10/7 @ 60.0lbs)
  • B Cb Chest Fly (Reps: 9-8 @ 35.5lbs)
  • B Cb Low To High Fly (Reps: 5-5 @ 29.0lbs)
  • B Iso Adductor (Reps: 10-10 @ 0.0lbs)
  • U M Seated Press Calf Raises (Reps: 8-7 @ 180.0lbs)
  • B M Seated Hamstring Curl (Reps: 5-5 @ 235.0lbs)
  • U Cb Cuffed Tricep Pushdown (Reps: 8-8 @ 42.5lbs)

Date: 2025-07-07

  • B Ez Preacher Curl (Reps: 7-5 @ 83.0lbs)
  • U M Leg Extension (Reps: 7/7-5/4 @ 160.0lbs)
  • B Db Rear Delt Row (Reps: 5-5 @ 45.0lbs)
  • B Cb Wide Grip Lat Pulldown (Reps: 6-6 @ 160.0lbs)
  • B Db Seated Good Morning (Reps: 6-8 @ 55.0lbs)
  • B Fr Seated Weight Ab Curl (Reps: 8-7 @ 25.0lbs)
  • B Cb Seated Low Row (Reps: 9-10 @ 140.0lbs)
  • B Cb Hammer Curls (Reps: 6-5 @ 80.0lbs)

Date: 2025-07-05

  • U Cb Lateral Raise (Reps: 10-10 @ 55.0lbs)
  • B Cb Chest Fly (Reps: 10-10 @ 34.0lbs)
  • B Cb Low To High Fly (Reps: 7-6 @ 27.5lbs)
  • B Iso Adductor (Reps: 10-10 @ 0.0lbs)
  • U M Seated Press Calf Raises (Reps: 8-8 @ 175.0lbs)
  • B M Seated Hamstring Curl (Reps: 7-7 @ 230.0lbs)
  • B Cb Rope Tricep Pushdown (Reps: 6-5 @ 80.0lbs)

Date: 2025-07-03

  • B Ez Preacher Curl (Reps: 7-5 @ 82.0lbs)
  • U M Leg Extension (Reps: 6/6-5/5 @ 160.0lbs)
  • U Cb Archer Row (Reps: 8-8 @ 32.5lbs)
  • B Cb Wide Grip Lat Pulldown (Reps: 6-6 @ 160.0lbs)
  • B Db Seated Good Morning (Reps: 8-8 @ 50.0lbs)
  • B Fr Seated Weight Ab Curl (Reps: 8-9 @ 10.0lbs)
  • B Cb Seated Low Row (Reps: 8-10 @ 130.0lbs)
  • B Cb Hammer Curls (Reps: 6-5 @ 80.0lbs)

Date: 2025-07-01

  • U Cb Lateral Raise (Reps: 10-8 @ 50.0lbs)
  • B Cb Chest Fly (Reps: 8-7 @ 32.5lbs)
  • B Cb Low To High Fly (Reps: 8-8 @ 24.0lbs)
  • B Iso Adductor (Reps: 8-8 @ 0.0lbs)
  • U M Seated Press Calf Raises (Reps: 7-7 @ 175.0lbs)
  • B M Seated Hamstring Curl (Reps: 4-5 @ 230.0lbs)
  • B Cb Rope Tricep Pushdown (Reps: 8-8 @ 80.0lbs)

Date: 2025-06-30

  • B Ez Preacher Curl (Reps: 7-5 @ 81.0lbs)
  • U M Leg Extension (Reps: 3/4-4/4 @ 160.0lbs)
  • B Cb Wide Grip Lat Pulldown (Reps: 6-6 @ 160.0lbs)
  • U Cb Archer Row (Reps: 8-8 @ 27.5lbs)
  • B Db Seated Good Morning (Reps: 8-8 @ 45.0lbs)
  • B Cb Seated Low Row (Reps: 10-10 @ 150.0lbs)
  • B Cb Hammer Curls (Reps: 5-5 @ 80.0lbs)

Date: 2025-06-28

  • U Cb Lateral Raise (Reps: 10-10 @ 42.5lbs)
  • B Db Chest Fly (Reps: 6-7 @ 75.0lbs)
  • B Iso Adductor (Reps: 8-8 @ 0.0lbs)
  • B M Seated Hamstring Curl (Reps: 5-5 @ 230.0lbs)
  • U M Seated Press Calf Raises (Reps: 7-7 @ 170.0lbs)
  • B Cb Rope Tricep Pushdown (Reps: 7-7 @ 85.0lbs)

Date: 2025-06-27

  • B Ez Preacher Curl (Reps: 6-4 @ 81.0lbs)
  • U M Leg Extension (Reps: 4/5-3/3 @ 160.0lbs)
  • B Cb Wide Grip Lat Pulldown (Reps: 6-6 @ 160.0lbs)
  • B Fr Seated Weight Ab Curl (Reps: 8-9 @ 5.0lbs)
  • B Db Rear Delt Row (Reps: 4-5 @ 45.0lbs)
  • B Db Seated Good Morning (Reps: 5-6 @ 45.0lbs)
  • B Cb Hammer Curls (Reps: 6-5 @ 80.0lbs)

Date: 2025-06-02

  • B Ez Preacher Curl (Reps: 7-6-5 @ 81.0lbs)
  • B Fr Seated Weight Ab Curl (Reps: 8-8-6 @ 0.0lbs)
  • B M Leg Extension (Reps: 9-9 @ 245.0lbs)
  • B Cb Lat Pulldown (Reps: 7-5 @ 150.0lbs)
  • B Db Rear Delt Fly (Reps: 4-6 @ 35.0lbs)
  • B M Leg Press (Reps: 6-6 @ 220.0lbs)
  • B Cb Hammer Curls (Reps: 8-6 @ 70.0lbs)

Date: 2025-06-05

  • B Ez Preacher Curl (Reps: 8-5-4 @ 81.0lbs)
  • B Fr Seated Weight Ab Curl (Reps: 8-6 @ 0.0lbs)
  • B M Leg Extension (Reps: 9-9 @ 250.0lbs)
  • B Cb Lat Pulldown (Reps: 7-7 @ 140.0lbs)
  • B Db Rear Delt Row (Reps: 5-5 @ 40.0lbs)
  • B Cb Seated Low Row (Reps: 7-6 @ 165.0lbs)
  • B Cb Hammer Curls (Reps: 6-6 @ 77.5lbs)

Date: 2025-05-30

  • B Db Shoulder Press (Reps: 8-6-5 @ 70.0lbs)
  • B Db Incline Chest Fly (Reps: 5-5-6 @ 65.0lbs)
  • B M Seated Hamstring Curl (Reps: 8-8 @ 215.0lbs)
  • B Cb Rope Tricep Pushdown (Reps: 10-9 @ 70.0lbs)

Date: 2025-06-03

  • B Db Neutral Grip Press (Reps: 12-12 @ 50.0lbs)
  • B M Seated Hamstring Curl (Reps: 8-7 @ 220.0lbs)
  • B M Seated Press Calf Raises (Reps: 20-24 @ 280.0lbs)
  • B Db Shoulder Press (Reps: 8-7 @ 70.0lbs)
  • B Db Chest Fly (Reps: 6-8 @ 60.0lbs)
  • B Cb Rope Tricep Pushdown (Reps: 8-8 @ 72.5lbs)

Date: 2025-05-29

  • B Ez Preacher Curl (Reps: 6-4 @ 81.0lbs)
  • B Fr Seated Weight Ab Curl (Reps: 8-8 @ 0.0lbs)
  • B M Leg Extension (Reps: 9-9 @ 240.0lbs)
  • B Cb Lat Pulldown (Reps: 7-5 @ 150.0lbs)
  • B Db Rear Delt Row (Reps: 5-5 @ 40.0lbs)
  • B M Seated Press Calf Raises (Reps: 12-12 @ 270.0lbs)
  • B Cb Seated Low Row (Reps: 7-6 @ 165.0lbs)
  • B Cb Hammer Curls (Reps: 6-6 @ 70.0lbs)

Date: 2025-05-26

  • Pull Ups (Reps: 5-4-4 @ 0.0lbs)
  • U Db Arm-Supported Curl (Reps: 7/8-7/10-8/9 @ 35.0lbs)
  • B Db Rear Delt Row (Reps: 8-7-6 @ 35.0lbs)
  • Db Hammer Curls (Reps: 6-6-4 @ 50.0lbs)

Date: 2025-06-20

  • B Bb Incline Press (Reps: 4-4 @ 155.0lbs)
  • B M Seated Hamstring Curl (Reps: 8-8 @ 225.0lbs)
  • U Cb Lateral Raise (Reps: 8-10 @ 35.0lbs)
  • B Db Chest Fly (Reps: 8-7 @ 70.0lbs)
  • U M Seated Press Calf Raises (Reps: 7-7 @ 170.0lbs)
  • B Cb Rope Tricep Pushdown (Reps: 7-7 @ 85.0lbs)

Date: 2025-06-19

  • B Ez Preacher Curl (Reps: 7-5-3 @ 81.0lbs)
  • U M Leg Extension (Reps: 5/5-6/6 @ 160.0lbs)
  • B Cb Seated Low Row (Reps: 10-10 @ 145.0lbs)
  • B Db Rear Delt Row (Reps: 4-4 @ 45.0lbs)
  • B Db Hammer Curls (Reps: 7-6 @ 50.0lbs)
  • B Cb Wide Grip Lat Pulldown (Reps: 7-7 @ 140.0lbs)
  • B Fr Seated Weight Ab Curl (Reps: 10-9 @ 0.0lbs)

Date: 2025-06-17

  • B Db Shoulder Press (Reps: 6-5 @ 75.0lbs)
  • B M Seated Hamstring Curl (Reps: 8-7 @ 225.0lbs)
  • B M Seated Press Calf Raises (Reps: 12-13 @ 335.0lbs)
  • B Db Neutral Grip Press (Reps: 8-8 @ 75.0lbs)
  • B Db Chest Fly (Reps: 7-7 @ 70.0lbs)
  • B Cb Rope Tricep Pushdown (Reps: 7-7 @ 82.5lbs)

Date: 2025-06-16

  • B Ez Preacher Curl (Reps: 7-5-3 @ 81.0lbs)
  • U M Leg Extension (Reps: 4/4-4/4 @ 160.0lbs)
  • B Cb Wide Grip Lat Pulldown (Reps: 9-9 @ 130.0lbs)
  • B Fr Seated Weight Ab Curl (Reps: 10-9 @ 0.0lbs)
  • B Db Rear Delt Row (Reps: 7-7 @ 40.0lbs)
  • B Cb Seated Low Row (Reps: 10-10 @ 140.0lbs)
  • B Cb Hammer Curls (Reps: 7-7 @ 77.5lbs)

Date: 2025-06-13

  • B Db Neutral Grip Press (Reps: 9-9 @ 70.0lbs)
  • B M Seated Hamstring Curl (Reps: 7-7 @ 225.0lbs)
  • B M Seated Press Calf Raises (Reps: 12-13 @ 325.0lbs)
  • B Db Shoulder Press (Reps: 5-5 @ 75.0lbs)
  • B Db Chest Fly (Reps: 7-8 @ 65.0lbs)
  • B Cb Rope Tricep Pushdown (Reps: 7-8 @ 80.0lbs)

Date: 2025-06-12

  • B Ez Preacher Curl (Reps: 6-4-3 @ 81.0lbs)
  • B M Leg Extension (Reps: 8-8 @ 260.0lbs)
  • B Cb Wide Grip Lat Pulldown (Reps: 9-9 @ 125.0lbs)
  • B Fr Seated Weight Ab Curl (Reps: 8-8 @ 0.0lbs)
  • B Db Rear Delt Row (Reps: 6-5 @ 40.0lbs)
  • B Cb Seated Low Row (Reps: 10-10 @ 125.0lbs)
  • B Cb Hammer Curls (Reps: 6-6 @ 77.5lbs)

Date: 2025-06-10

  • B M Seated Hamstring Curl (Reps: 6-6 @ 225.0lbs)
  • B Db Shoulder Press (Reps: 5-4 @ 75.0lbs)
  • B M Seated Press Calf Raises (Reps: 12-12 @ 310.0lbs)
  • B Db Chest Fly (Reps: 7-8 @ 65.0lbs)
  • B Db Neutral Grip Press (Reps: 10-8 @ 65.0lbs)
  • B Cb Rope Tricep Pushdown (Reps: 8-7 @ 72.5lbs)

Date: 2025-06-09

  • B Ez Preacher Curl (Reps: 8-6-4 @ 81.0lbs)
  • B M Leg Extension (Reps: 8-8 @ 255.0lbs)
  • B Cb Lat Pulldown (Reps: 8-9 @ 120.0lbs)
  • B Fr Seated Weight Ab Curl (Reps: 8-8 @ 0.0lbs)
  • B Db Rear Delt Row (Reps: 6-5 @ 40.0lbs)
  • B Cb Seated Low Row (Reps: 7-6 @ 165.0lbs)
  • B Cb Hammer Curls (Reps: 6-6 @ 77.5lbs)

Date: 2025-06-06

  • B Db Neutral Grip Press (Reps: 12-12 @ 60.0lbs)
  • B M Seated Hamstring Curl (Reps: 6-6 @ 225.0lbs)
  • B M Seated Press Calf Raises (Reps: 16-13 @ 300.0lbs)
  • B Db Shoulder Press (Reps: 5-4 @ 75.0lbs)
  • B Db Chest Fly (Reps: 6-7 @ 65.0lbs)
  • B Cb Overhead Tricep Extension (Reps: 7-8 @ 65.0lbs)
  • B Cb Rope Tricep Pushdown (Reps: 7-5 @ 72.5lbs)

Date: 2025-05-27

  • B Db Shoulder Press (Reps: 8-6-5 @ 70.0lbs)
  • B Db Incline Chest Fly (Reps: 6-5-4 @ 70.0lbs)
  • B M Seated Hamstring Curl (Reps: 8-6 @ 210.0lbs)
  • B Cb Rope Tricep Pushdown (Reps: 8-8 @ 65.0lbs)

Date: 2025-05-23

  • B Bb Bench Press (Reps: 7-6 @ 165.0lbs)
  • B M Leg Extension (Reps: 9-6 @ 235.0lbs)

Date: 2025-05-22

  • B Cb Lat Pulldown (Reps: 7-6 @ 150.0lbs)
  • B Fr Seated Weight Ab Curl (Reps: 6-6 @ 0.0lbs)
  • B Db Seated Rear Delt Fly (Reps: 7-6 @ 35.0lbs)
  • B Ez Preacher Curl (Reps: 4-3 @ 81.0lbs)
  • B M Seated Hamstring Curl (Reps: 8-8 @ 205.0lbs)
  • B Cb Hammer Curls (Reps: 8-8 @ 65.0lbs)
  • B Cb Seated Low Row (Reps: 9-10 @ 160.0lbs)

Date: 2025-05-15

  • B Ez Preacher Curl (Reps: 6-4 @ 81.0lbs)
  • B Fr Seated Weight Ab Curl (Reps: 8-8 @ 45.0lbs)
  • B Cb Lat Pulldown (Reps: 7-6 @ 150.0lbs)
  • B M Seated Hamstring Curl (Reps: 8-8 @ 200.0lbs)
  • B Db Seated Rear Delt Fly (Reps: 6-5 @ 35.0lbs)
  • B Db Hammer Curls (Reps: 6-4 @ 50.0lbs)
  • B Cb Seated Low Row (Reps: 8-9 @ 145.0lbs)

Date: 2025-05-20

  • B Bb Bench Press (Reps: 4-3 @ 195.0lbs)
  • B M Seated Leg Press (Reps: 8-8 @ 265.0lbs)
  • B M Seated Press Calf Raises (Reps: 10-10 @ 265.0lbs)
  • B Db Shoulder Press (Reps: 7-6 @ 70.0lbs)
  • B Db Incline Chest Fly (Reps: 6-4 @ 70.0lbs)
  • B Cb Overhead Tricep Extension (Reps: 8-7 @ 65.0lbs)

Date: 2025-05-19

  • B Cb Lat Pulldown (Reps: 8-7 @ 150.0lbs)
  • B Fr Seated Weight Ab Curl (Reps: 8-7 @ 45.0lbs)
  • B M Seated Hamstring Curl (Reps: 7-6 @ 210.0lbs)
  • B Db Seated Rear Delt Fly (Reps: 7-6 @ 35.0lbs)
  • U Db Arm Supported Curl (Reps: 3/7-6/8 @ 35.0lbs)
  • B Cb Seated Low Row (Reps: 8-7 @ 150.0lbs)
  • B Cb Hammer Curls (Reps: 5-4 @ 65.0lbs)

Date: 2025-05-16

  • B Cb M Chest Press (Reps: 9-8-8 @ 245.0lbs)
  • B Cb M Seated Leg Press (Reps: 9-10 @ 260.0lbs)
  • B Cb M Standing Press Calf Raises (Reps: 10-10 @ 270.0lbs)
  • B Pl M Shoulder Press (Reps: 5-6 @ 210.0lbs)
  • B Cb M Chest Fly (Reps: 8-8-8 @ 175.0lbs)
  • B Cb M Lateral Raise (Reps: 6-5-6 @ 150.0lbs)
  • B Cb Overhead Tricep Extension (Reps: 5-7 @ 65.0lbs)
  • B Cb M Triceps Press (Reps: 8-9 @ 215.0lbs)
  • B M Leg Extension (Reps: 8-10 @ 230.0lbs)

Date: 2025-05-13

  • B Bb Bench Press (Reps: 4-4 @ 195.0lbs)
  • B M Seated Leg Press (Reps: 8-8 @ 255.0lbs)
  • B M Seated Press Calf Raises (Reps: 10-10 @ 255.0lbs)
  • B Db Shoulder Press (Reps: 7-6 @ 70.0lbs)
  • B Db Incline Chest Fly (Reps: 6-5 @ 70.0lbs)
  • B Cb Overhead Tricep Extension (Reps: 6-7 @ 70.0lbs)
  • B M Leg Extension (Reps: 8-8 @ 220.0lbs)

Date: 2025-05-12

  • B Ez Preacher Curl (Reps: 10-7 @ 71.0lbs)
  • B M Seated Hamstring Curl (Reps: 7-7 @ 195.0lbs)
  • B Cb Lat Pulldown (Reps: 7-6 @ 150.0lbs)
  • B Db Seated Rear Delt Fly (Reps: 6-5 @ 35.0lbs)
  • B Db Hammer Curls (Reps: 6-4 @ 50.0lbs)
  • B Cb Seated Low Row (Reps: 6-9 @ 140.0lbs)

Date: 2025-05-09

  • B Cb M Chest Press (Reps: 7-7-5 @ 185.0lbs)
  • B Cb M Lateral Raise (Reps: 6-6-6 @ 150.0lbs)
  • B M Leg Press (Reps: 10-10 @ 250.0lbs)
  • B M Calf Raises (Reps: 12-12 @ 250.0lbs)
  • B Cb Tricep Pushdown (Reps: 10-8-9 @ 140.0lbs)
  • B Cb M Shoulder Press (Reps: 4-4-4 @ 125.0lbs)
  • B Cb M Chest Fly (Reps: 7-8-8 @ 190.0lbs)
  • B Cb M Leg Extension (Reps: 8-8-8 @ 215.0lbs)
  • B Cb Overhead Tricep Extension (Reps: 4-7-8 @ 130.0lbs)
  • B Cb M Ab Crunch (Reps: 5-5-5 @ 70.0lbs)

Date: 2025-05-08

  • B Cb M Preacher Curl (Reps: 9-6-5 @ 100.0lbs)
  • B Cb M Rear Delt Fly (Reps: 8-7-7 @ 130.0lbs)
  • B Cb M Fixed Pulldown (Reps: 8-8-8 @ 165.0lbs)
  • B Cb M Lying Hamstring Curl (Reps: 8-7-5 @ 155.0lbs)
  • B P M Compound Row (Reps: 6-5-4 @ 210.0lbs)
  • B Db Hammer Curls (Reps: 5-4-3 @ 50.0lbs)
  • U Cb M Torso Rotation (Reps: 8-8-8 @ 160.0lbs)

Date: 2025-05-06

  • B Cb M Chest Press (Reps: 7-6-5 @ 170.0lbs)
  • B M Leg Press (Reps: 10-9 @ 230.0lbs)
  • B M Calf Raises (Reps: 12-24 @ 230.0lbs)
  • B Cb Tricep Pushdown (Reps: 10-10-10 @ 110.0lbs)
  • B Cb M Shoulder Press (Reps: 5-7-5 @ 125.0lbs)
  • B Cb M Chest Fly (Reps: 6-6-6 @ 190.0lbs)
  • B Cb Overhead Tricep Extension (Reps: 8-7-8 @ 140.0lbs)
  • B Cb M Leg Extension (Reps: 7-8-8 @ 205.0lbs)
  • B Cb M Ab Crunch (Reps: 5-5-4 @ 70.0lbs)

Date: 2025-05-05

  • B Cb M Lateral Raise (Reps: 8-7-6 @ 145.0lbs)
  • B Cb M Rear Delt Fly (Reps: 6-6-6 @ 130.0lbs)
  • B Cb M Preacher Curl (Reps: 7-5-5 @ 100.0lbs)
  • B Cb M Leg Curl (Reps: 5-6-5 @ 155.0lbs)
  • B Cb M Fixed Pulldown (Reps: 8-8-8 @ 160.0lbs)
  • B Db Hammer Curls (Reps: 5-4-3 @ 50.0lbs)
  • B Cb M Seated Low Row (Reps: 5-5-5 @ 170.0lbs)
  • B Cb M Ab Crunch (Reps: 6-6-6 @ 60.0lbs)

Date: 2025-05-02

  • B Bb Bench Press (Reps: 4-3 @ 195.0lbs)
  • B M Seated Leg Press (Reps: 10-10 @ 215.0lbs)
  • B M Seated Press Calf Raises (Reps: 12-12 @ 215.0lbs)
  • B Db Shoulder Press (Reps: 6-6 @ 70.0lbs)
  • B M Leg Extension (Reps: 10-9 @ 195.0lbs)
  • U Cb Rope Tricep Pushdown (Reps: 5-7 @ 92.5lbs)
  • U Db Incline Chest Fly (Reps: 5-5 @ 70.0lbs)
  • U Cb Overhead Tricep Extension (Reps: 6-7 @ 70.0lbs)

Date: 2025-05-01

  • U Db Preacher Curl (Reps: 7/7-6/6 @ 35.0lbs)
  • B M Seated Hamstring Curl (Reps: 7-8 @ 190.0lbs)
  • B Cb Lat Pulldown (Reps: 7-6 @ 150.0lbs)
  • B Db Seated Rear Delt Fly (Reps: 9-8 @ 30.0lbs)
  • B Db Hammer Curls (Reps: 6-4 @ 50.0lbs)
  • B Cb Seated Low Row (Reps: 6-6 @ 185.0lbs)

Date: 2025-04-29

  • B Bb Bench Press (Reps: 5-4 @ 185.0lbs)
  • B M Seated Leg Press (Reps: 10-10 @ 210.0lbs)
  • B M Seated Press Calf Raises (Reps: 10-12 @ 210.0lbs)
  • B Db Shoulder Press (Reps: 5-6 @ 70.0lbs)
  • B M Leg Extension (Reps: 10-8 @ 190.0lbs)
  • U Cb Rope Tricep Pushdown (Reps: 7-8 @ 87.5lbs)

Date: 2025-04-28

  • U Db Preacher Curl (Reps: 6/8-5/6 @ 35.0lbs)
  • Seated Leg Curl Machine (Reps: 6-6 @ 190.0lbs)
  • Lat Pulldown (Reps: 6-5 @ 150.0lbs)
  • B Db Seated Rear Delt Fly (Reps: 7-7 @ 30.0lbs)
  • B Db Hammer Curls (Reps: 5-4 @ 50.0lbs)
  • Seated Low Row (Reps: 5-6 @ 185.0lbs)

Date: 2025-04-25

  • Db Chest Press (Reps: 22-8-5-5 @ 50.0lbs)
  • Db Squat (Reps: 4-4-4 @ 50.0lbs)
  • Db Shoulder Press (Reps: 17-6-5-4 @ 50.0lbs)
  • Db Standing Calf Raises (Reps: 25-25-25 @ 50.0lbs)

Date: 2025-04-24

  • U Db Arm-Supported Curl (Reps: 6/8-6/8-5/7 @ 35.0lbs)
  • B Db Rear Delt Fly (Reps: 6-6-6 @ 30.0lbs)
  • Db Romanian Deadlift (Reps: 10-10 @ 50.0lbs)
  • Db Hammer Curls (Reps: 5-5-4 @ 50.0lbs)
  • Pull Ups (Reps: 5-4-4 @ 0.0lbs)

Date: 2025-04-22

  • Shoulder Press Machine (Reps: 9-8 @ 145.0lbs)
  • Chest Press Machine (Reps: 7-7 @ 180.0lbs)
  • Leg Curl Machine (Reps: 6-6 @ 175.0lbs)
  • Tricep Extension Machine (Reps: 8-10 @ 200.0lbs)
  • Seated Calf Raise Machine (Reps: 10-10 @ 90.0lbs)
  • B Cb Overhead Tricep Extension (Reps: 6-6 @ 60.0lbs)
  • Leg Press Machine (Reps: 10-10 @ 215.0lbs)

Date: 2025-04-18

  • Lat Pulldown (Reps: 5-5 @ 150.0lbs)
  • Db Seated Rear Delt Fly (Reps: 7-10 @ 25.0lbs)
  • U Db Preacher Curl (Reps: 7/8-5/7 @ 35.0lbs)
  • Seated Leg Curl Machine (Reps: 6-7 @ 190.0lbs)
  • B Db Hammer Curls (Reps: 6-4 @ 50.0lbs)
  • Seated Low Row (Reps: 6-7 @ 185.0lbs)

Date: 2025-04-17

  • Seated Leg Press Machine (Reps: 10-10 @ 200.0lbs)
  • Seated Press Calf Raises (Reps: 12-12 @ 200.0lbs)
  • Bb Bench Press (Reps: 8-5 @ 175.0lbs)
  • Leg Extension Machine (Reps: 12-12 @ 180.0lbs)
  • Dumbbell Shoulder Press (Reps: 8-7 @ 65.0lbs)
  • U Cb Overhead Tricep Extension (Reps: 3-2 @ 72.5lbs)
  • U Cb Rope Tricep Pushdown (Reps: 6-5 @ 87.5lbs)
  • Incline Chest Fly (Reps: 7-7 @ 65.0lbs)

Date: 2025-04-15

  • Lat Pulldown (Reps: 8-8 @ 145.0lbs)
  • B Db Hammer Curls (Reps: 6-4 @ 50.0lbs)
  • Rear Delt Cable Crossover (Reps: 6-5 @ 22.5lbs)
  • Seated Leg Curl Machine (Reps: 10-10 @ 180.0lbs)
  • U Db Preacher Curl (Reps: 5/7-5/6 @ 35.0lbs)
  • Seated Low Row (Reps: 6-7 @ 185.0lbs)

Date: 2025-04-14

  • Bb Bench Press (Reps: 7-6 @ 170.0lbs)
  • Seated Leg Press Machine (Reps: 12-12 @ 190.0lbs)
  • Seated Press Calf Raises (Reps: 12-12 @ 190.0lbs)
  • U Cb Overhead Tricep Extension (Reps: 4-4 @ 72.5lbs)
  • Incline Chest Fly (Reps: 6-7 @ 65.0lbs)
  • Dumbbell Shoulder Press (Reps: 6-5 @ 65.0lbs)
  • Leg Extension Machine (Reps: 12-12 @ 170.0lbs)
  • U Cb Rope Tricep Pushdown (Reps: 9-5 @ 85.0lbs)

Date: 2025-04-11

  • U Db Preacher Curl (Reps: 6/8-5/7 @ 35.0lbs)
  • Db Romanian Deadlift (Reps: 8-8 @ 70.0lbs)
  • B Db Hammer Curls (Reps: 6-4 @ 50.0lbs)
  • Seated Leg Curl Machine (Reps: 10-10 @ 170.0lbs)
  • Lat Pulldown (Reps: 5-4 @ 160.0lbs)
  • Rear Delt Cable Crossover (Reps: 6-5 @ 22.5lbs)
  • Seated Low Row (Reps: 8-7 @ 185.0lbs)

Date: 2025-04-10

  • Bb Bench Press (Reps: 7-6 @ 165.0lbs)
  • Seated Leg Press Machine (Reps: 12-12 @ 180.0lbs)
  • Seated Press Calf Raises (Reps: 12-12 @ 180.0lbs)
  • U Cb Overhead Tricep Extension (Reps: 7-7 @ 70.0lbs)
  • Incline Chest Fly (Reps: 8-7 @ 65.0lbs)
  • Dumbbell Shoulder Press (Reps: 7-7 @ 65.0lbs)
  • Leg Extension Machine (Reps: 10-12 @ 160.0lbs)
  • U Cb Rope Tricep Pushdown (Reps: 10-0 @ 80.0lbs)

Date: 2025-04-08

  • U Db Arm-Supported Curl (Reps: 5/7-6/7-5/7 @ 35.0lbs)
  • B Db Rear Delt Fly (Reps: 8-8-8 @ 30.0lbs)
  • Db Romanian Deadlift (Reps: 16-12-12 @ 35.0lbs)
  • Db Hammer Curls (Reps: 5-5-4 @ 50.0lbs)
  • Pull Ups (Reps: 4-4-4 @ 0.0lbs)

Date: 2025-04-07

  • Bb Bench Press (Reps: 7-6 @ 160.0lbs)
  • Seated Leg Press Machine (Reps: 12-12 @ 170.0lbs)
  • Seated Press Calf Raises (Reps: 12-12 @ 170.0lbs)
  • U Cb Overhead Tricep Extension (Reps: 8-7 @ 65.0lbs)
  • Incline Chest Fly (Reps: 7-7 @ 65.0lbs)
  • Dumbbell Shoulder Press (Reps: 6-5 @ 65.0lbs)
  • Leg Extension Machine (Reps: 12-12 @ 150.0lbs)

Date: 2025-04-04

  • Unilateral Db Preacher Curl (Reps: 5/6-4/5 @ 35.0lbs)
  • Rear Delt Cable Crossover (Reps: 5-5 @ 22.5lbs)
  • Db Hammer Curls (Reps: 6-4 @ 50.0lbs)
  • Seated Leg Curl Machine (Reps: 12-12 @ 150.0lbs)
  • Db Romanian Deadlift (Reps: 12-12 @ 65.0lbs)
  • Lat Pulldown (Reps: 4-4 @ 160.0lbs)
  • Seated Low Row (Reps: 6-5 @ 185.0lbs)

Date: 2025-04-03

  • Bench Press (Reps: 6-7 @ 155.0lbs)
  • Seated Leg Press Machine (Reps: 12-12 @ 160.0lbs)
  • Seated Press Calf Raises (Reps: 12-12 @ 160.0lbs)
  • Unilateral Dumbbell Overhead Tricep Extension (Reps: 5/5 @ 5.0lbs)
  • Leg Extension Machine (Reps: 12-12 @ 140.0lbs)
  • Dumbbell Shoulder Press (Reps: 7-5 @ 65.0lbs)
  • Incline Chest Fly (Reps: 5-5 @ 65.0lbs)
  • Unilateral Cable Cuff Tricep Pushdown (Reps: 8/8-7/7 @ 42.5lbs)

Date: 2025-04-01

  • Unilateral Db Preacher Curl (Reps: 6/6-4/4 @ 35.0lbs)
  • Rear Delt Cable Crossover (Reps: 5-5 @ 22.5lbs)
  • Db Hammer Curls (Reps: 5-4 @ 50.0lbs)
  • Seated Leg Curl Machine (Reps: 12-12 @ 140.0lbs)
  • Db Romanian Deadlift (Reps: 12-12 @ 60.0lbs)
  • Assisted Pull-Ups (Reps: 7-7 @ 37.5lbs)
  • Seated Low Row (Reps: 5-5 @ 185.0lbs)

Date: 2025-03-31

  • Db Chest Press (Reps: 9-8 @ 75.0lbs)
  • Unilateral Dumbbell Overhead Tricep Extension (Reps: 4/5 @ 4.0lbs)
  • Dumbbell Shoulder Press (Reps: 7-6 @ 65.0lbs)
  • Incline Chest Fly (Reps: 6-6 @ 65.0lbs)
  • Unilateral Cable Cuff Tricep Pushdown (Reps: 8/9-8/8 @ 42.5lbs)

Date: 2025-03-29

  • Unilateral Dumbbell Preacher Curl (Reps: 5/6-5/5 @ 35.0lbs)
  • Rear Delt Cable Crossover (Reps: 5-5 @ 22.5lbs)
  • Seated Hammer Curls (Reps: 5-4 @ 50.0lbs)
  • Assisted Pull-Ups (Reps: 8-7 @ 43.75lbs)
  • Seated Low Row (Reps: 7-7 @ 180.0lbs)

Date: 2025-03-28

  • Chest Press (Reps: 9-7-7 @ 75.0lbs)
  • Unilateral Dumbbell Overhead Tricep Extension (Reps: 4/5 @ 4.0lbs)
  • Dumbbell Shoulder Press (Reps: 7-6-5 @ 65.0lbs)
  • Incline Chest Fly (Reps: 8-7 @ 60.0lbs)

Date: 2025-03-25

  • Standing Curls (Reps: 6-5-4 @ 40.0lbs)
  • Seated Rear Delt Row (Reps: 12-12-12 @ 25.0lbs)
  • Hammer Curls (Reps: 7-6-5 @ 45.0lbs)

Date: 2025-03-24

  • Chest Press (Reps: 7-6 @ 75.0lbs)
  • Unilateral Dumbbell Overhead Tricep Extension (Reps: 7/7-7/8 @ 30.0lbs)
  • Dumbbell Shoulder Press (Reps: 8-8 @ 60.0lbs)
  • Incline Chest Fly (Reps: 8-8 @ 55.0lbs)

Date: 2025-03-22

  • Arm Supported Curl (Reps: 4/6 @ 3.0lbs)
  • Rear Delt Cable Cross Over (Reps: 8-10-10 @ 15.0lbs)
  • Hammer Curls (Reps: 8-6-5 @ 45.0lbs)
  • Db Wrist Curls (Reps: 12-12 @ 35.0lbs)
  • Lat Pulldown (Reps: 8-7-6 @ 130.0lbs)
  • Seated Low Row (Reps: 10-12-12 @ 130.0lbs)

Date: 2025-03-21

  • Db Chest Press (Reps: 20-7-5-4 @ 50.0lbs)
  • U Db Overhead Tricep Extension (Reps: 6/7-6/7-6/7 @ 30.0lbs)
  • Db Shoulder Press (Reps: 15-3-2-2-2 @ 50.0lbs)
  • Db Incline Chest Fly (Reps: 12-10-9 @ 50.0lbs)

Date: 2025-03-18

  • Unilateral Dumbbell Preacher Curl (Reps: 5/6-5/6-5/0 @ 35.0lbs)
  • Rear Delt Cable Crossover (Reps: 12-12-12 @ 20.5lbs)
  • Seated Hammer Curls (Reps: 8-7-5 @ 45.0lbs)
  • Assisted Pull-Ups (Reps: 8-7-6 @ 48.75lbs)
  • Seated Low Row (Reps: 7-7-5 @ 175.0lbs)

Date: 2025-03-17

  • Chest Press (Reps: 9-8-6 @ 75.0lbs)
  • Unilateral Dumbbell Overhead Tricep Extension (Reps: 7/8-6/7-6/6 @ 30.0lbs)
  • Dumbbell Shoulder Press (Reps: 9-7-7 @ 60.0lbs)
  • Incline Chest Fly (Reps: 9-7-8 @ 55.0lbs)
  • Unilateral Cable Cuff Tricep Pushdown (Reps: 6/6-6/5 @ 42.5lbs)

Date: 2025-03-15

  • Unilateral Dumbbell Preacher Curl (Reps: 4/5-3/5-4/0 @ 35.0lbs)
  • Rear Delt Cable Crossover (Reps: 10-10-9 @ 19.0lbs)
  • Seated Hammer Curls (Reps: 8-6-5 @ 45.0lbs)
  • Assisted Pull-Ups (Reps: 8-7-6 @ 48.75lbs)
  • Seated Low Row (Reps: 10-10-8 @ 170.0lbs)
  • Eugene Curl (Reps: 12-12 @ 40.0lbs)

Date: 2025-03-14

  • Chest Press (Reps: 8-8-7 @ 75.0lbs)
  • Unilateral Dumbbell Overhead Tricep Extension (Reps: 7/7-6/7-6/6 @ 30.0lbs)
  • Dumbbell Shoulder Press (Reps: 9-8-7 @ 60.0lbs)
  • Incline Chest Fly (Reps: 9-8-8 @ 55.0lbs)
  • Unilateral Cable Cuff Tricep Pushdown (Reps: 6/7-8/7-7/6 @ 42.5lbs)

Date: 2025-03-11

  • Unilateral Dumbbell Preacher Curl (Reps: 4/5-4/5-3/0 @ 35.0lbs)
  • Rear Delt Cable Crossover (Reps: 6-10-7 @ 17.5lbs)
  • Seated Hammer Curls (Reps: 10-7-6 @ 40.0lbs)
  • Assisted Pull-Ups (Reps: 6-6-6 @ 48.75lbs)
  • Eugene Curl (Reps: 12-12 @ 40.0lbs)
  • Seated Low Row (Reps: 8-8-10 @ 170.0lbs)

Date: 2025-03-10

  • Chest Press (Reps: 8-7-6 @ 75.0lbs)
  • Unilateral Dumbbell Overhead Tricep Extension (Reps: 8/8-6/7-6/6 @ 30.0lbs)
  • Dumbbell Shoulder Press (Reps: 7-7-6 @ 60.0lbs)
  • Incline Chest Fly (Reps: 8-8-7 @ 55.0lbs)
  • Unilateral Cable Cuff Tricep Pushdown (Reps: 6/6-7/6-5/4 @ 42.5lbs)

Date: 2025-03-08

  • Unilateral Dumbbell Preacher Curl (Reps: 3/5-3/4-3/0 @ 35.0lbs)
  • Seated Rear Delt Row (Reps: 11-9-7 @ 30.0lbs)
  • Seated Hammer Curls (Reps: 10-8-6 @ 40.0lbs)
  • Lat Pulldown (Reps: 8-7-6 @ 140.0lbs)
  • Eugene Curl (Reps: 12-12 @ 40.0lbs)
  • Seated Low Row (Reps: 10-9-7 @ 165.0lbs)

Date: 2025-03-07

  • Chest Press (Reps: 8-6 @ 75.0lbs)
  • Unilateral Dumbbell Overhead Tricep Extension (Reps: 7/8-7/7 @ 30.0lbs)
  • Dumbbell Shoulder Press (Reps: 7-7 @ 60.0lbs)
  • Incline Chest Fly (Reps: 9-8 @ 55.0lbs)
  • Unilateral Cable Cuff Tricep Pushdown (Reps: 8-8/7 @ 42.5lbs)

Date: 2025-03-04

  • Unilateral Dumbbell Preacher Curl (Reps: 3/5-3/4-2/0 @ 35.0lbs)
  • Seated Rear Delt Row (Reps: 12-11-10 @ 25.0lbs)
  • Seated Hammer Curls (Reps: 9-7-6 @ 40.0lbs)
  • Assisted Pull-Ups (Reps: 8-7-6 @ 50.0lbs)
  • Eugene Curl (Reps: 12-12 @ 35.0lbs)
  • Seated Low Row (Reps: 8-9-8 @ 165.0lbs)

Date: 2025-03-03

  • Chest Press (Reps: 9-6-5 @ 75.0lbs)
  • Unilateral Dumbbell Overhead Tricep Extension (Reps: 6/6-6/5-5/5 @ 30.0lbs)
  • Dumbbell Shoulder Press (Reps: 7-5-6 @ 60.0lbs)
  • Incline Chest Fly (Reps: 7-7-6 @ 55.0lbs)
  • Unilateral Cable Cuff Tricep Pushdown (Reps: 7/6-7/7-9/8 @ 42.5lbs)

Date: 2025-03-01

  • Unilateral Dumbbell Preacher Curl (Reps: 10/12-8/9-6/0 @ 30.0lbs)
  • Cable Face Pulls (Reps: 10-11-10 @ 57.5lbs)
  • Seated Hammer Curls (Reps: 8-5-5 @ 40.0lbs)
  • Assisted Pull-Ups (Reps: 7-6-6 @ 50.0lbs)
  • Eugene Curl (Reps: 12-12 @ 35.0lbs)
  • Seated Low Row (Reps: 11-9-8 @ 160.0lbs)

Date: 2025-02-28

  • Chest Press (Reps: 8-7-6 @ 75.0lbs)
  • Unilateral Dumbbell Overhead Tricep Extension (Reps: 7/7-7/7-7/6 @ 30.0lbs)
  • Dumbbell Shoulder Press (Reps: 9-8-7 @ 60.0lbs)
  • Incline Chest Fly (Reps: 7-8-6 @ 55.0lbs)
  • Unilateral Cable Cuff Tricep Pushdown (Reps: 9-8/7-7/6 @ 40.0lbs)

Date: 2025-02-25

  • Unilateral Dumbbell Preacher Curl (Reps: 9/11-8/9-6/0 @ 30.0lbs)
  • Cable Face Pulls (Reps: 12-12-12 @ 55.0lbs)
  • Seated Hammer Curls (Reps: 8-6-5 @ 40.0lbs)
  • Assisted Pull-Ups (Reps: 7-6-6 @ 50.0lbs)
  • Eugene Curl (Reps: 12-12 @ 35.0lbs)
  • Seated Low Row (Reps: 10-6-8 @ 160.0lbs)

Date: 2025-02-22

  • Unilateral Dumbbell Preacher Curl (Reps: 8/9-8/9-7/7 @ 30.0lbs)
  • Cable Face Pulls (Reps: 12-12-12 @ 55.0lbs)
  • Seated Hammer Curls (Reps: 9-6-5 @ 40.0lbs)
  • Assisted Pull-Ups (Reps: 7-6-7 @ 50.0lbs)
  • Eugene Curl (Reps: 12-12 @ 35.0lbs)
  • Seated Low Row (Reps: 10-8-7 @ 160.0lbs)

Date: 2025-02-24

  • Chest Press (Reps: 8-7-5 @ 75.0lbs)
  • Unilateral Dumbbell Overhead Tricep Extension (Reps: 7/7-6/6-4/5 @ 30.0lbs)
  • Dumbbell Shoulder Press (Reps: 8-8-7 @ 60.0lbs)
  • Incline Chest Fly (Reps: 8-7-8 @ 55.0lbs)
  • Unilateral Cable Cuff Tricep Pushdown (Reps: 7-8-7 @ 40.0lbs)

Date: 2025-02-21

  • Chest Press (Reps: 8-5-6 @ 75.0lbs)
  • Unilateral Dumbbell Overhead Tricep Extension (Reps: 7/7-6/6-5/6 @ 30.0lbs)
  • Dumbbell Shoulder Press (Reps: 8-8-8 @ 60.0lbs)
  • Incline Chest Fly (Reps: 9-9-9 @ 55.0lbs)
  • Unilateral Cable Cuff Tricep Pushdown (Reps: 10-10-12/10 @ 35.0lbs)

Date: 2025-02-18

  • Unilateral Dumbbell Preacher Curl (Reps: 9/11-7/9-5/0 @ 30.0lbs)
  • Cable Face Pulls (Reps: 12-12-12 @ 50.0lbs)
  • Seated Hammer Curls (Reps: 8-7-5 @ 40.0lbs)
  • Assisted Pull-Ups (Reps: 10-8-6 @ 56.25lbs)
  • Eugene Curl (Reps: 12-12 @ 35.0lbs)
  • Seated Low Row (Reps: 8-7-7 @ 160.0lbs)

Date: 2025-02-17

  • Chest Press (Reps: 7-5-5 @ 75.0lbs)
  • Unilateral Dumbbell Overhead Tricep Extension (Reps: 7/8-5/6-4/5 @ 30.0lbs)
  • Dumbbell Shoulder Press (Reps: 7-8-6 @ 60.0lbs)
  • Incline Chest Fly (Reps: 7-6-6 @ 55.0lbs)
  • Unilateral Cable Cuff Tricep Pushdown (Reps: 8/7-9/6-8/6 @ 35.0lbs)

Date: 2025-02-15

  • Unilateral Dumbbell Preacher Curl (Reps: 8/10-7/9-5/0 @ 30.0lbs)
  • Cable Face Pulls (Reps: 12-12-12 @ 42.5lbs)
  • Seated Hammer Curls (Reps: 7-6-4 @ 40.0lbs)
  • Assisted Pull-Ups (Reps: 8-7-6 @ 56.25lbs)
  • Eugene Curl (Reps: 12-12 @ 30.0lbs)
  • Seated Low Row (Reps: 8-6-7 @ 160.0lbs)

Date: 2025-02-14

  • Chest Press (Reps: 7-6-5 @ 75.0lbs)
  • Unilateral Dumbbell Overhead Tricep Extension (Reps: 5-5-4 @ 35.0lbs)
  • Dumbbell Shoulder Press (Reps: 7-8-6 @ 60.0lbs)
  • Incline Chest Fly (Reps: 9-8-6 @ 50.0lbs)
  • Tricep Cable Bar Pushdown (Reps: 6-7-6 @ 95.0lbs)

Date: 2025-02-11

  • Unilateral Dumbbell Preacher Curl (Reps: 10/10-6/7-6/0 @ 30.0lbs)
  • Cable Face Pulls (Reps: 12-12-12 @ 40.0lbs)
  • Seated Hammer Curls (Reps: 6-5-4 @ 40.0lbs)
  • Assisted Pull-Ups (Reps: 9-9-9 @ 62.5lbs)
  • Eugene Curl (Reps: 10-10 @ 25.0lbs)
  • Seated Low Row (Reps: 10-10-8 @ 150.0lbs)

Date: 2025-02-10

  • Chest Press (Reps: 7-6-4 @ 75.0lbs)
  • Unilateral Dumbbell Overhead Tricep Extension (Reps: 5-5-5 @ 35.0lbs)
  • Dumbbell Shoulder Press (Reps: 7-8-6 @ 60.0lbs)
  • Incline Chest Fly (Reps: 8-7-6 @ 50.0lbs)
  • Tricep Cable Bar Pushdown (Reps: 9-8-7 @ 90.0lbs)

Date: 2025-02-06

  • Chest Press (Reps: 7-6-4 @ 75.0lbs)
  • Unilateral Dumbbell Overhead Tricep Extension (Reps: 10/10-10/9-10/10 @ 30.0lbs)
  • Dumbbell Shoulder Press (Reps: 10-9 @ 55.0lbs)
  • Incline Chest Fly (Reps: 11-10 @ 45.0lbs)
  • Tricep Cable Bar Pushdown (Reps: 8-8 @ 90.0lbs)

Date: 2025-02-04

  • Unilateral Dumbbell Preacher Curl (Reps: 9/10-8/9-6/0 @ 30.0lbs)
  • Cable Face Pulls (Reps: 12-12-12 @ 35.0lbs)
  • Seated Hammer Curls (Reps: 11-8-6 @ 35.0lbs)
  • Assisted Pull-Ups (Reps: 8-8-8 @ 68.75lbs)
  • Incline Dumbell Curls (Reps: 6-5 @ 30.0lbs)
  • Db Wrist Curls (Reps: 10-10 @ 30.0lbs)
  • Seated Low Row (Reps: 11-10-8 @ 145.0lbs)

Date: 2025-02-03

  • Chest Press (Reps: 7-7-6 @ 75.0lbs)
  • Unilateral Dumbbell Overhead Tricep Extension (Reps: 8/8-8/7-9/9 @ 30.0lbs)
  • Dumbbell Shoulder Press (Reps: 11-10-9 @ 50.0lbs)
  • Incline Chest Fly (Reps: 10-10-10 @ 40.0lbs)
  • Tricep Cable Bar Pushdown (Reps: 8-7-6 @ 90.0lbs)

Date: 2025-01-31

  • Arm Supported Curls (Reps: 4/5-3/4-3/4 @ 35.0lbs)
  • Wide Grip Pull Up (Reps: 3-3-3-3 @ 0.0lbs)
  • Seated Hammer Curls (Reps: 8-8-7 @ 35.0lbs)
  • Bent Over Mid Back Row (Reps: 12-10-8 @ 35.0lbs)
  • Incline Dumbbell Curls (Reps: 8-7-6 @ 30.0lbs)
  • Seated Rear Delt Row (Reps: 12-12 @ 20.0lbs)

Date: 2025-01-30

  • Chest Press (Reps: 10-8-7 @ 70.0lbs)
  • Unilateral Dumbbell Overhead Tricep Extension (Reps: 5/5-6/4-5/5 @ 30.0lbs)
  • Dumbbell Shoulder Press (Reps: 11-11-8 @ 50.0lbs)
  • Incline Chest Fly (Reps: 10-10-10 @ 35.0lbs)
  • Tricep Cable Bar Pushdown (Reps: 10-8-6 @ 90.0lbs)

Date: 2025-01-28

  • Unilateral Dumbbell Preacher Curl (Reps: 8/10-7/9-5/0 @ 30.0lbs)
  • Assisted Pull-Ups (Reps: 10-8-8 @ 75.0lbs)
  • Seated Hammer Curls (Reps: 8-6-5 @ 35.0lbs)
  • Cable Face Pulls (Reps: 12-12-12 @ 30.0lbs)
  • Incline Dumbell Curls (Reps: 8-6-5 @ 30.0lbs)
  • Seated Low Row (Reps: 10-10-10 @ 140.0lbs)

Date: 2025-01-27

  • Chest Press (Reps: 9-8-7 @ 70.0lbs)
  • Dumbbell Shoulder Press (Reps: 9-8-7 @ 50.0lbs)
  • Tricep Cable Bar Pushdown (Reps: 10-7-7 @ 90.0lbs)
  • Incline Chest Fly (Reps: 10-10-7 @ 35.0lbs)
  • Unilateral Cable Overhead Tricep Extension (Reps: 6-4-4 @ 25.0lbs)

Date: 2025-01-23

  • Unilateral Dumbbell Preacher Curl (Reps: 8/10-7/10-5/0 @ 30.0lbs)
  • Assisted Pull-Ups (Reps: 10-8-8 @ 75.0lbs)
  • Seated Hammer Curls (Reps: 8-6-5 @ 35.0lbs)
  • Unilateral Cable Rear Delt Crossover (Reps: 10-10 @ 25.5lbs)
  • Incline Dumbell Curls (Reps: 8-6-5 @ 30.0lbs)
  • Seated Low Row (Reps: 8-9-8 @ 140.0lbs)

Date: 2025-01-22

  • Chest Press (Reps: 10-8-6 @ 70.0lbs)
  • Dumbbell Shoulder Press (Reps: 9-6-7 @ 50.0lbs)
  • Tricep Cable Bar Pushdown (Reps: 8-7-6 @ 90.0lbs)
  • Incline Chest Fly (Reps: 8-8-7 @ 35.0lbs)
  • Unilateral Cable Overhead Tricep Extension (Reps: 6-6-5 @ 25.0lbs)

Date: 2025-01-20

  • Roc-It Biceps Curl Machine (Reps: 12-12 @ 145.0lbs)
  • Machine Lat Row (Reps: 12-11-10 @ 115.0lbs)
  • Machine Mid-Back Row (Reps: 11-10-9 @ 100.0lbs)
  • Standing Hammer Curl (Reps: 8-7-6 @ 35.0lbs)
  • Reverse Fly Deck (Reps: 12-12 @ 70.0lbs)
  • Reverse Fly Deck (Reps: 10 @ 85.0lbs)
  • Preacher Curl Machine (Reps: 12 @ 80.0lbs)
  • Preacher Curl Machine (Reps: 10-9 @ 95.0lbs)

Date: 2025-01-19

  • Incline Chest Press (Reps: 12-12-12 @ 50.0lbs)
  • Dumbbell Shoulder Press (Reps: 11-10-9 @ 50.0lbs)
  • Unilateral Overhead Tricep Extension (Reps: 5-5-5 @ 30.0lbs)
  • Incline Chest Fly (Reps: 12-10 @ 35.0lbs)
  • Diamond Push Up (Reps: 8-8 @ 0.0lbs)

Date: 2025-01-17

  • Unilateral Dumbbell Preacher Curl (Reps: 7/10-7/10-5/0 @ 30.0lbs)
  • Assisted Pull-Ups (Reps: 10-10-10 @ 81.25lbs)
  • Seated Hammer Curls (Reps: 8-7 @ 35.0lbs)
  • Unilateral Cable Rear Delt Crossover (Reps: 11-11 @ 25.5lbs)
  • Incline Dumbell Curls (Reps: 9-7 @ 30.0lbs)
  • Seated Low Row (Reps: 10-10 @ 130.0lbs)

Date: 2025-01-16

  • Chest Press (Reps: 8-8 @ 70.0lbs)
  • Dumbbell Shoulder Press (Reps: 9-8 @ 50.0lbs)
  • Tricep Cable Bar Pushdown (Reps: 9-8 @ 90.0lbs)
  • Incline Chest Fly (Reps: 7-6 @ 35.0lbs)
  • Unilateral Cable Overhead Tricep Extension (Reps: 8-9 @ 25.0lbs)

Date: 2025-01-14

  • Unilateral Dumbbell Preacher Curl (Reps: 6/10-7/9-6/0 @ 30.0lbs)
  • Assisted Pull-Ups (Reps: 10-11 @ 100.0lbs)
  • Seated Hammer Curls (Reps: 8-6 @ 35.0lbs)
  • Unilateral Cable Rear Delt Crossover (Reps: 11-10 @ 25.0lbs)
  • Incline Dumbell Curls (Reps: 8-6 @ 30.0lbs)
  • Seated Low Row (Reps: 11-12 @ 125.0lbs)

Date: 2025-01-13

  • Chest Press (Reps: 8-10 @ 70.0lbs)
  • Dumbbell Shoulder Press (Reps: 8-9 @ 50.0lbs)
  • Tricep Cable Bar Pushdown (Reps: 9-9 @ 90.0lbs)
  • Incline Chest Fly (Reps: 10-10 @ 30.0lbs)
  • Unilateral Cable Overhead Tricep Extension (Reps: 11-9 @ 20.0lbs)

Date: 2025-01-11

  • Arm Supported Curls (Reps: 9/12-9/12-8/0 @ 30.0lbs)
  • Wide Grip Pull Up (Reps: 4-4-3 @ 0.0lbs)
  • Seated Hammer Curls (Reps: 8-7 @ 35.0lbs)
  • Bent Over Mid Back Row (Reps: 12-12 @ 35.0lbs)
  • Incline Dumbbell Curls (Reps: 9-7 @ 30.0lbs)
  • Seated Rear Delt Row (Reps: 12-12 @ 20.0lbs)

Date: 2025-01-10

  • Incline Chest Press (Reps: 12-12 @ 50.0lbs)
  • Dumbbell Shoulder Press (Reps: 10-10 @ 50.0lbs)
  • Unilateral Overhead Tricep Extension (Reps: 11-10 @ 25.0lbs)
  • Incline Chest Fly (Reps: 10-10 @ 30.0lbs)
  • Diamond Push Up (Reps: 6-8 @ 0.0lbs)

Date: 2025-01-08

  • Lat Prayer (Reps: 12-11 @ 60.0lbs)
  • Unilateral Dumbbell Preacher Curl (Reps: 8/11-7/10-6/0 @ 30.0lbs)
  • Unilateral Cable Rear Delt Crossover (Reps: 10-10-9 @ 25.5lbs)
  • Incline Supinating Dumbell Curls (Reps: 10-8 @ 30.0lbs)
  • Seated Hammer Curls (Reps: 7-8 @ 35.0lbs)
  • Seated Low Row (Reps: 10-12 @ 125.0lbs)

Date: 2025-01-05

  • Unilateral Dumbbell Preacher Curl (Reps: 7/11-7/10 @ 30.0lbs)
  • Lat Prayer (Reps: 10-10 @ 55.0lbs)
  • Seated Hammer Curls (Reps: 10-8 @ 35.0lbs)
  • Unilateral Cable Rear Delt Crossover (Reps: 10-10 @ 25.0lbs)
  • Incline Dumbell Curls (Reps: 8-7 @ 30.0lbs)
  • Seated Low Row (Reps: 11-12 @ 125.0lbs)

Date: 2025-01-07

  • Chest Press (Reps: 11-10 @ 65.0lbs)
  • Dumbbell Shoulder Press (Reps: 9-9 @ 50.0lbs)
  • Tricep Cable Bar Pushdown (Reps: 11-10 @ 85.0lbs)
  • Dumbbell Lateral Raise (Reps: 10-9 @ 20.0lbs)
  • High-To-Low Cable Fly (Reps: 10-9 @ 34.0lbs)
  • Cable Overhead Tricep Extension (Reps: 11-9 @ 55.0lbs)

Date: 2025-01-04

  • Chest Press (Reps: 10-9 @ 65.0lbs)
  • Dumbbell Shoulder Press (Reps: 7-7 @ 50.0lbs)
  • Tricep Cable Bar Pushdown (Reps: 10-8 @ 85.0lbs)
  • High-To-Low Cable Fly (Reps: 10-12 @ 34.0lbs)
  • Dumbbell Lateral Raise (Reps: 10-9 @ 25.0lbs)
  • Cable Overhead Tricep Extension (Reps: 11-9 @ 55.0lbs)

Date: 2025-01-02

  • Unilateral Dumbbell Preacher Curl (Reps: 7/10-6/10 @ 30.0lbs)
  • Wide Grip Lat Pulldown (Reps: 9-9 @ 120.0lbs)
  • Seated Hammer Curls (Reps: 8-8 @ 35.0lbs)
  • Unilateral Cable Rear Delt Crossover (Reps: 10-10 @ 25.0lbs)
  • Incline Dumbell Curls (Reps: 8-7 @ 30.0lbs)
  • Seated Low Row (Reps: 12-10 @ 125.0lbs)

Date: 2025-01-01

  • Chest Press (Reps: 10-9 @ 65.0lbs)
  • Dumbbell Shoulder Press (Reps: 10-9 @ 50.0lbs)
  • Tricep Cable Bar Pushdown (Reps: 12-11 @ 80.0lbs)
  • High-To-Low Cable Fly (Reps: 12-10 @ 34.0lbs)
  • Dumbbell Lateral Raise (Reps: 10-9 @ 25.0lbs)
  • Cable Overhead Bar Tricep Extension (Reps: 12-9 @ 55.5lbs)

Date: 2024-12-30

  • Unilateral Dumbbell Preacher Curl (Reps: 7/10-7/10 @ 30.0lbs)
  • Wide Grip Lat Pulldown (Reps: 8-8 @ 120.0lbs)
  • Seated Hammer Curls (Reps: 9-9 @ 35.0lbs)
  • Unilateral Cable Rear Delt Crossover (Reps: 8-10 @ 25.0lbs)
  • Incline Dumbell Curls (Reps: 11-9 @ 25.0lbs)
  • Seated Low Row (Reps: 12-12 @ 120.0lbs)

Date: 2024-12-29

  • Chest Press (Reps: 8-8 @ 65.0lbs)
  • Dumbbell Shoulder Press (Reps: 8-7 @ 50.0lbs)
  • Tricep Cable Bar Pushdown (Reps: 12-11 @ 75.0lbs)
  • Incline Chest Fly (Reps: 8-7 @ 30.0lbs)
  • Dumbbell Lateral Raise (Reps: 9-8 @ 25.0lbs)
  • Cable Overhead Tricep Extension (Reps: 10-9 @ 50.0lbs)

Date: 2024-12-28

  • Unilateral Dumbbell Preacher Curl (Reps: 6/8-4/6 @ 30.0lbs)
  • Unilateral Cable Rear Delt Crossover (Reps: 12-10 @ 20.0lbs)
  • Seated Hammer Curls (Reps: 12-11 @ 30.0lbs)
  • Wide Grip Lat Pulldown (Reps: 10-10 @ 110.0lbs)
  • Incline Dumbell Curls (Reps: 10-7 @ 25.0lbs)
  • Seated Low Row (Reps: 12-12 @ 110.0lbs)

Date: 2024-12-26

  • Incline Chest Press (Reps: 12-12 @ 50.0lbs)
  • Dumbbell Shoulder Press (Reps: 9-9 @ 50.0lbs)
  • Unilateral Overhead Tricep Extension (Reps: 9-9 @ 25.0lbs)
  • Incline Chest Fly (Reps: 8-9 @ 30.0lbs)
  • Dumbbell Lateral Raise (Reps: 9-8 @ 25.0lbs)
  • Tricep Kickbacks (Reps: 10-8 @ 25.0lbs)

Date: 2024-12-24

  • Machine Arm Curl (Reps: 12-12-12 @ 70.0lbs)
  • Wide Grip Lat Pulldown (Reps: 10-10-10 @ 120.0lbs)
  • Seated Hammer Curls (Reps: 11-9 @ 30.0lbs)
  • Unilateral Cable Rear Delt Crossover (Reps: 10-10 @ 20.0lbs)
  • Machine Biceps Curls (Reps: 12-10-10 @ 80.0lbs)
  • Seated Low Row (Reps: 10-10 @ 120.0lbs)

Date: 2024-12-23

  • Incline Chest Press (Reps: 12-11 @ 50.0lbs)
  • Dumbbell Shoulder Press (Reps: 10-10 @ 45.0lbs)
  • Unilateral Overhead Tricep Extension (Reps: 8-8 @ 25.0lbs)
  • Incline Chest Fly (Reps: 12-12 @ 25.0lbs)
  • Dumbbell Lateral Raise (Reps: 8-7 @ 25.0lbs)
  • Tricep Kickbacks (Reps: 10-8 @ 25.0lbs)

Date: 2024-12-21

  • Unilateral Dumbbell Preacher Curl (Reps: 7/8-6/8 @ 30.0lbs)
  • Wide Grip Lat Pulldown (Reps: 10-10 @ 120.0lbs)
  • Seated Hammer Curls (Reps: 11-9 @ 30.0lbs)
  • Unilateral Cable Rear Delt Crossover (Reps: 10-10 @ 20.0lbs)
  • Incline Dumbell Curls (Reps: 11-7 @ 25.0lbs)
  • Seated Low Row (Reps: 10-10 @ 120.0lbs)

Date: 2024-12-20

  • Incline Chest Press (Reps: 9-9 @ 55.0lbs)
  • Dumbbell Shoulder Press (Reps: 11-10 @ 45.0lbs)
  • Tricep Cable Bar Pushdown (Reps: 12-11 @ 75.0lbs)
  • High-To-Low Cable Fly (Reps: 12-10 @ 32.5lbs)
  • Dumbbell Lateral Raise (Reps: 9-8 @ 25.0lbs)
  • Cable Overhead Tricep Extension (Reps: 11-10 @ 50.0lbs)

Date: 2024-12-18

  • Arm Supported Curls (Reps: 7/9-6/8 @ 30.0lbs)
  • Wide Grip Pull Up (Reps: 3-3-3 @ 0.0lbs)
  • Seated Hammer Curls (Reps: 10-8 @ 30.0lbs)
  • Bent Over Mid Back Row (Reps: 12-12 @ 30.0lbs)
  • Incline Dumbbell Curls (Reps: 11-9 @ 25.0lbs)
  • Seated Rear Delt Row (Reps: 10-10 @ 20.0lbs)

Date: 2024-04-21

  • Barbell Curl (Reps: 10-10-10-10-10 @ 50.0lbs)
  • Lat Pulldown (Reps: 10-10-10-10-10 @ 55.0lbs)

Date: 2024-05-02

  • Cable Pulls (Reps: 12-12-12-12 @ 30.0lbs)
  • Lat Pulldown (Reps: 12-12-12-12-12 @ 55.0lbs)

Date: 2024-12-17

  • Incline Chest Press (Reps: 10-12 @ 50.0lbs)
  • Dumbbell Shoulder Press (Reps: 9-10 @ 45.0lbs)
  • Unilateral Overhead Tricep Extension (Reps: 8-8 @ 25.0lbs)
  • Incline Chest Fly (Reps: 12-12 @ 20.0lbs)
  • Dumbbell Lateral Raise (Reps: 9-8 @ 25.0lbs)
  • Tricep Kickbacks (Reps: 10-7 @ 25.0lbs)

Date: 2024-12-15

  • Arm Supported Curls (Reps: 6/8-6/8 @ 30.0lbs)
  • Lat Row (Reps: 12-12 @ 45.0lbs)
  • Seated Hammer Curls (Reps: 10-9 @ 30.0lbs)
  • Bent Over Mid Back Row (Reps: 12-12 @ 30.0lbs)
  • Incline Dumbbell Curls (Reps: 10-9 @ 25.0lbs)
  • Seated Rear Delt Row (Reps: 10-10 @ 20.0lbs)

Date: 2024-12-14

  • Chest Press (Reps: 8-8 @ 65.0lbs)
  • Dumbbell Shoulder Press (Reps: 8-9 @ 45.0lbs)
  • Tricep Cable Bar Pushdown (Reps: 12-11 @ 70.0lbs)
  • High-To-Low Cable Fly (Reps: 12-10 @ 32.5lbs)
  • Dumbbell Lateral Raise (Reps: 10-8 @ 25.0lbs)
  • Cable Overhead Tricep Extension (Reps: 10-7 @ 50.0lbs)

Date: 2024-12-13

  • Unilateral Dumbbell Preacher Curl (Reps: 6/6-6/7 @ 30.0lbs)
  • Lat Pulldown (Reps: 9-9 @ 120.0lbs)
  • Seated Hammer Curls (Reps: 8-7 @ 30.0lbs)
  • Unilateral Cable Rear Delt Crossover (Reps: 10-12 @ 17.5lbs)
  • Incline Dumbell Curls (Reps: 10-7 @ 25.0lbs)
  • Seated Low Row (Reps: 10-10 @ 120.0lbs)

Date: 2024-12-11

  • Chest Press (Reps: 9-8 @ 65.0lbs)
  • Dumbbell Shoulder Press (Reps: 12-9 @ 40.0lbs)
  • Tricep Cable Bar Pushdown (Reps: 12-13 @ 60.0lbs)
  • High-To-Low Cable Fly (Reps: 10-10 @ 32.5lbs)
  • Cable Lateral Raise (Reps: 7-8 @ 22.5lbs)
  • Cable Overhead Tricep Extension (Reps: 9-9 @ 50.0lbs)

Date: 2024-12-09

  • Dumbbell Preacher Curl (Reps: 7-6 @ 30.0lbs)
  • Hammer Curls (Reps: 9-9 @ 30.0lbs)
  • Seated Low Row (Reps: 10-11 @ 120.0lbs)
  • Standing Cable Rear Delt Row (Reps: 12-12 @ 37.5lbs)
  • Bayesian Curls (Reps: 7-7 @ 27.5lbs)
  • Lat Pulldown (Reps: 8-9 @ 120.0lbs)

Date: 2024-12-08

  • Chest Press (Reps: 10-10 @ 60.0lbs)
  • Dumbbell Shoulder Press (Reps: 12-13 @ 35.0lbs)
  • Cable Overhead Tricep Extension (Reps: 10-10 @ 50.0lbs)
  • Lateral Raise (Reps: 10-9 @ 25.0lbs)
  • High-To-Low Cable Fly (Reps: 12-15 @ 27.5lbs)
  • Tricep Cable Pulldown (Reps: 12-13 @ 60.0lbs)

Date: 2024-12-06

  • Dumbbell Preacher Curl (Reps: 7-6 @ 30.0lbs)
  • Lat Pulldown (Reps: 8-9 @ 120.0lbs)
  • Hammer Curls (Reps: 10-9 @ 30.0lbs)
  • Standing Cable Rear Delt Row (Reps: 12-12 @ 35.5lbs)
  • Bayesian Curls (Reps: 7-6 @ 27.5lbs)
  • Seated Low Row (Reps: 12-12 @ 100.0lbs)

Date: 2024-12-05

  • Chest Press (Reps: 10-9 @ 60.0lbs)
  • Cable Overhead Tricep Extension (Reps: 10-9 @ 50.0lbs)
  • Dumbbell Shoulder Press (Reps: 10-11 @ 35.0lbs)
  • Dumbbell Chest Fly (Reps: 10-12 @ 20.0lbs)
  • Tricep Cable Pulldown (Reps: 12-12 @ 57.5lbs)
  • Lateral Raise (Reps: 9-9 @ 25.0lbs)

Date: 2024-12-03

  • Lat Pulldown (Reps: 12-12 @ 105.0lbs)
  • Dumbbell Preacher Curl (Reps: 11-10 @ 25.0lbs)
  • Hammer Curls (Reps: 10-11 @ 25.0lbs)
  • Seated Low Row (Reps: 12-12 @ 90.0lbs)
  • Bayesian Curls (Reps: 10-10 @ 22.5lbs)
  • Standing Rear Delt Row (Reps: 12-12 @ 27.5lbs)

Date: 2024-12-02

  • Chest Press (Reps: 12-13 @ 55.0lbs)
  • Cable Overhead Tricep Extension (Reps: 9-7 @ 50.0lbs)
  • Dumbbell Shoulder Press (Reps: 12-13 @ 30.0lbs)
  • Dumbbell Chest Fly (Reps: 10-10 @ 20.0lbs)
  • Tricep Cable Pulldown (Reps: 12-12 @ 55.0lbs)
  • Lateral Raise (Reps: 9-9 @ 25.0lbs)

Date: 2024-11-30

  • Arm Supported Curls (Reps: 11-11 @ 25.0lbs)
  • Hammer Curls (Reps: 10-10 @ 30.0lbs)
  • Incline Dumbbell Curls (Reps: 9-9 @ 25.0lbs)
  • Lat Row (Reps: 12-12 @ 45.0lbs)
  • Mid Back Row (Reps: 12-12 @ 40.0lbs)
  • Rear Delt Row (Reps: 12-12 @ 30.0lbs)

Date: 2024-11-29

  • Chest Press (Reps: 12-12 @ 50.0lbs)
  • Unilateral Tricep Extension (Reps: 8-9 @ 25.0lbs)
  • Incline Chest Fly (Reps: 12-12 @ 20.0lbs)
  • Shoulder Press (Reps: 10-12 @ 30.0lbs)
  • Dumbbell Tricep Kickback (Reps: 9-9 @ 25.0lbs)
  • Lateral Raise (Reps: 8-8 @ 25.0lbs)

Date: 2024-11-26

  • Arm Supported Curls (Reps: 11-11 @ 25.0lbs)
  • Hammer Curls (Reps: 10-10 @ 30.0lbs)
  • Seated Rear Delt Row (Reps: 12-12 @ 25.0lbs)
  • Incline Dumbbell Curls (Reps: 10-10 @ 25.0lbs)
  • Lat Row (Reps: 12-12 @ 45.0lbs)
  • Mid Back Row (Reps: 12-12 @ 40.0lbs)

Date: 2024-11-25

  • Chest Press (Reps: 12-12 @ 50.0lbs)
  • Tricep Extension (Reps: 12-12 @ 50.0lbs)
  • Incline Chest Fly (Reps: 12-12 @ 20.0lbs)
  • Shoulder Press (Reps: 14-14 @ 25.0lbs)
  • Dumbbell Tricep Kickback (Reps: 9-9 @ 25.0lbs)
  • Lateral Raise (Reps: 8-8 @ 25.0lbs)

Date: 2024-11-23

  • Dumbbell Preacher Curl (Reps: 12-9 @ 25.0lbs)
  • Hammer Curls (Reps: 10-11 @ 25.0lbs)
  • Seated Rear Delt Row (Reps: 12-12 @ 25.0lbs)
  • Incline Dumbbell Curls (Reps: 10-8 @ 25.0lbs)
  • Lat Pulldown (Reps: 12-12 @ 100.0lbs)
  • Seated Low Row (Reps: 12-12 @ 85.0lbs)

Date: 2024-11-21

  • Chest Press (Reps: 12-12 @ 55.0lbs)
  • Cable Lateral Raise (Reps: 12-12 @ 17.5lbs)
  • Incline Chest Fly (Reps: 10-10 @ 20.0lbs)
  • Cable Overhead Tricep Extension (Reps: 10-8 @ 50.0lbs)
  • Seated Dumbell Shoulder Press (Reps: 12-12 @ 20.0lbs)

Date: 2024-11-19

  • Dumbbell Preacher Curl (Reps: 10-9 @ 25.0lbs)
  • Incline Hammer Curls (Reps: 12-11 @ 25.0lbs)
  • Incline Dumbbell Curls (Reps: 8-7 @ 25.0lbs)
  • Seated Rear Delt Row (Reps: 12-12 @ 25.0lbs)
  • Lat Pulldown (Reps: 12-12 @ 100.0lbs)
  • Seated Low Row (Reps: 10-10 @ 85.0lbs)

Date: 2024-11-18

  • Chest Press (Reps: 10-10 @ 55.0lbs)
  • Cable Lateral Raise (Reps: 10-10 @ 17.5lbs)
  • Cable Chest Fly (Reps: 8-7 @ 32.5lbs)
  • Cable Overhead Tricep Extension (Reps: 7-8 @ 50.0lbs)
  • Cable Shoulder Press (Reps: 8-9 @ 32.5lbs)
  • Tricep Cable Pulldown (Reps: 12-12 @ 55.0lbs)

Date: 2024-11-16

  • Incline Hammer Curls (Reps: 12-12 @ 25.0lbs)
  • Incline Dumbbell Curls (Reps: 10-9 @ 25.0lbs)
  • Lat Row (Reps: 12-12 @ 45.0lbs)
  • Mid Back Row (Reps: 12-12 @ 40.0lbs)
  • Rear Delt Row (Reps: 12-12 @ 30.0lbs)

Date: 2024-11-15

  • Chest Press (Reps: 12-12 @ 50.0lbs)
  • Tricep Extension (Reps: 12-12 @ 50.0lbs)
  • Dumbbell Wrist Curls (Reps: 10-10 @ 35.0lbs)
  • Dumbbell Wrist Extension (Reps: 12-12 @ 15.0lbs)
  • Arnold Press (Reps: 10-10 @ 40.0lbs)
  • Dumbbell Tricep Kickback (Reps: 10-10 @ 25.0lbs)
  • Lateral Raise (Reps: 12 @ 20.0lbs)
  • Lateral Raise (Reps: 8 @ 25.0lbs)

Date: 2024-11-13

  • Dumbbell Preacher Curl (Reps: 10-9 @ 25.0lbs)
  • Cable Tricep Pulldown (Reps: 12 @ 42.5lbs)
  • Cable Tricep Pulldown (Reps: 12 @ 50.0lbs)
  • Incline Hammer Curls (Reps: 11-10 @ 25.0lbs)
  • Incline Dumbbell Curls (Reps: 10-9 @ 20.0lbs)
  • Lat Row (Reps: 14-14 @ 40.0lbs)
  • Mid Back Row (Reps: 12-12 @ 35.0lbs)
  • Rear Delt Row (Reps: 12-12 @ 30.0lbs)

Date: 2024-11-12

  • Cable Chest Fly (Reps: 12 @ 27.5lbs)
  • Cable Chest Fly (Reps: 8-8 @ 32.5lbs)
  • Cable Shoulder Press (Reps: 7-7 @ 32.5lbs)
  • Cable Lateral Raise (Reps: 8-8 @ 17.5lbs)
  • Cable Leaning Overhead Tricep Extension (Reps: 8-8 @ 32.5lbs)

Date: 2024-11-10

  • Dumbbell Preacher Curl (Reps: 9-9 @ 25.0lbs)
  • Cable Tricep Pulldown (Reps: 10-10 @ 65.0lbs)
  • Cable Tricep Pulldown (Reps: 10 @ 35.0lbs)
  • Incline Hammer Curls (Reps: 10-10 @ 25.0lbs)
  • Incline Dumbbell Curls (Reps: 10-10 @ 20.0lbs)
  • Lat Row (Reps: 12-12 @ 40.0lbs)
  • Mid Back Row (Reps: 12-12 @ 30.0lbs)
  • Rear Delt Row (Reps: 12-12 @ 30.0lbs)

Date: 2024-11-09

  • Chest Press (Reps: 6 @ 35.0lbs)
  • Chest Press (Reps: 12-12 @ 50.0lbs)
  • Dumbbell Wrist Curls (Reps: 10-10 @ 35.0lbs)
  • Dumbbell Wrist Extension (Reps: 10-10 @ 15.0lbs)
  • Incline Fly (Reps: 11-11 @ 20.0lbs)
  • Arnold Press (Reps: 7-7 @ 40.0lbs)
  • Cable Lateral Raise (Reps: 10-10 @ 17.5lbs)
  • Cable Leaning Overhead Tricep Extension (Reps: 10-10 @ 27.5lbs)

Date: 2024-11-07

  • Tricep Pulldown (Reps: 12 @ 65.0lbs)
  • Tricep Pulldown (Reps: 10 @ 70.0lbs)
  • Lat Row (Reps: 12 @ 35.0lbs)
  • Lat Row (Reps: 12 @ 40.0lbs)
  • Mid Back Row (Reps: 12-12 @ 30.0lbs)
  • Rear Delt Row (Reps: 12-12 @ 30.0lbs)
  • Barbell Reverse Curls (Reps: 10 @ 51.0lbs)
  • Barbell Reverse Curls (Reps: 8 @ 51.0lbs)
  • Dumbell Preacher Curls (Reps: 6 @ 25.0lbs)
  • Dumbell Preacher Curls (Reps: 8 @ 20.0lbs)
  • Hammer Curls (Reps: 12-12 @ 25.0lbs)

Date: 2024-11-06

  • Chest Press (Reps: 10 @ 35.0lbs)
  • Chest Press (Reps: 12-12 @ 50.0lbs)
  • Dumbbell Wrist Curls (Reps: 10-10 @ 35.0lbs)
  • Dumbbell Wrist Extension (Reps: 12-12 @ 15.0lbs)
  • Arnold Press (Reps: 11-11 @ 40.0lbs)
  • Tricep Extension (Reps: 14-14 @ 50.0lbs)
  • Incline Fly (Reps: 12-12 @ 20.0lbs)
  • Lateral Raise (Reps: 10-10 @ 20.0lbs)

Date: 2024-11-04

  • Dumbbell Curls (Reps: 9-9-9 @ 25.0lbs)
  • Hammer Curls (Reps: 12-12-12 @ 25.0lbs)
  • Dumbbell Tricep Kickback (Reps: 10-10-10 @ 20.0lbs)
  • Lat Row (Reps: 12 @ 20.0lbs)
  • Lat Row (Reps: 12-12 @ 25.0lbs)
  • Mid Back Row (Reps: 12-12 @ 25.0lbs)
  • Rear Delt Row (Reps: 12-12 @ 25.0lbs)

Date: 2024-11-03

  • Chest Press (Reps: 10 @ 30.0lbs)
  • Chest Press (Reps: 11-11 @ 50.0lbs)
  • Dumbbell Wrist Curls (Reps: 12-12 @ 30.0lbs)
  • Dumbbell Wrist Extension (Reps: 12-12 @ 15.0lbs)
  • Arnold Press (Reps: 9-9 @ 40.0lbs)
  • Cable Tricep Extension (Reps: 10-10 @ 42.5lbs)
  • Incline Fly (Reps: 10-10 @ 20.0lbs)
  • Lateral Raise (Reps: 8-8 @ 20.0lbs)

Date: 2024-11-01

  • Tricep Pulldown (Reps: 10-10-10 @ 65.0lbs)
  • Barbell Reverse Curls (Reps: 10-10-10 @ 41.0lbs)
  • Barbell Preacher Curls (Reps: 10-10-10 @ 20.0lbs)
  • Seated Low Row (Reps: 12-12-12 @ 75.0lbs)
  • Hammer Curls (Reps: 10-10-10 @ 25.0lbs)
  • Wide Grip Lat Pulldown (Reps: 10-10-10 @ 100.0lbs)

Date: 2024-10-30

  • Chest Press (Reps: 10 @ 30.0lbs)
  • Chest Press (Reps: 10-10 @ 50.0lbs)
  • Dumbbell Wrist Curls (Reps: 10-10 @ 30.0lbs)
  • Dumbbell Wrist Extension (Reps: 12-12 @ 15.0lbs)
  • Arnold Press (Reps: 12 @ 35.0lbs)
  • Arnold Press (Reps: 9-9 @ 35.0lbs)
  • Cable Tricep Extension (Reps: 10-10 @ 42.5lbs)
  • Incline Fly (Reps: 12-12-12 @ 15.0lbs)
  • Lateral Raise (Reps: 8-8 @ 20.0lbs)

Date: 2024-10-28

  • Machine Arm Curl (Reps: 10-10 @ 70.0lbs)
  • Vertical Traction Machine (Reps: 12-12-12 @ 150.0lbs)
  • Dumbbell Tricep Kickback (Reps: 12-12-12 @ 20.0lbs)
  • Hammer Curls (Reps: 12 @ 20.0lbs)
  • Hammer Curls (Reps: 12-12 @ 25.0lbs)

Date: 2024-10-27

  • Chest Press Machine (Reps: 10-10-10 @ 140.0lbs)
  • Arnold Press (Reps: 9-9 @ 35.0lbs)
  • Lateral Raise (Reps: 8-8 @ 20.0lbs)
  • Incline Fly (Reps: 11-11 @ 15.0lbs)
  • Arm Extension Machine (Reps: 10-10 @ 100.0lbs)

Date: 2024-10-25

  • Machine Arm Curl (Reps: 10-10-10 @ 70.0lbs)
  • Vertical Traction Machine (Reps: 12-12-12 @ 140.0lbs)
  • Dumbbell Tricep Kickback (Reps: 10-10-10 @ 20.0lbs)
  • Hammer Curls (Reps: 12-12-12 @ 20.0lbs)

Date: 2024-10-24

  • Chest Press (Reps: 8 @ 30.0lbs)
  • Chest Press (Reps: 10-10 @ 45.0lbs)
  • Dumbbell Wrist Curls (Reps: 10-10 @ 30.0lbs)
  • Arnold Press (Reps: 9-9 @ 35.0lbs)
  • Arnold Press (Reps: 8 @ 35.0lbs)
  • Incline Fly (Reps: 13-13 @ 15.0lbs)
  • Lateral Raise (Reps: 8-8 @ 20.0lbs)
  • Tricep Extension (Reps: 12-12 @ 45.0lbs)

Date: 2024-10-22

  • Wide Grip Lat Pulldown (Reps: 12-12-12 @ 105.0lbs)
  • Wide Grip Lat Pulldown (Reps: 10 @ 105.0lbs)
  • Tricep Pulldown (Reps: 10-10-10 @ 65.0lbs)
  • Barbell Reverse Curls (Reps: 12-12-12 @ 36.0lbs)
  • Barbell Preacher Curls (Reps: 10-10-10 @ 20.0lbs)
  • Seated Low Row (Reps: 12-12-12 @ 70.0lbs)
  • Hammer Curls (Reps: 12-12-12 @ 20.0lbs)

Date: 2024-10-21

  • Chest Press (Reps: 12-12-12 @ 45.0lbs)
  • Dumbbell Wrist Curls (Reps: 12-12-12 @ 20.0lbs)
  • Dumbbell Wrist Extension (Reps: 12-12-12 @ 10.0lbs)
  • Arnold Press (Reps: 12-12-12 @ 30.0lbs)
  • Incline Fly (Reps: 12-12-12 @ 15.0lbs)
  • Lateral Raise (Reps: 12-12-12 @ 15.0lbs)
  • Tricep Extension (Reps: 12-12-12 @ 45.0lbs)

Date: 2024-10-16

  • Dumbbell Curls (Reps: 9-9-9 @ 25.0lbs)
  • Dumbbell Tricep Kickback (Reps: 10-10-10 @ 20.0lbs)
  • Hammer Curls (Reps: 12-12-12 @ 20.0lbs)
  • Bent Over Row (Reps: 12-12-12 @ 25.0lbs)

Date: 2024-10-14

  • Chest Press (Reps: 12-12-12 @ 45.0lbs)
  • Dumbbell Wrist Curls (Reps: 12-12-12 @ 20.0lbs)
  • Dumbbell Wrist Extension (Reps: 12-12-12 @ 10.0lbs)
  • Arnold Press (Reps: 12-12-12 @ 30.0lbs)
  • Incline Fly (Reps: 12-12-12 @ 15.0lbs)
  • Lateral Raise (Reps: 12-12-12 @ 15.0lbs)
  • Cable Tricep Extension (Reps: 12-12-12 @ 42.5lbs)

Date: 2024-10-12

  • Lat Pulldown (Reps: 12-12-12 @ 105.0lbs)
  • Tricep Pulldown (Reps: 10-10-10 @ 65.0lbs)
  • Barbell Reverse Curls (Reps: 12-12-12 @ 36.0lbs)
  • Preacher Curls (Reps: 12-12-12 @ 41.0lbs)
  • Seated Low Row (Reps: 10-10-10 @ 70.0lbs)
  • Hammer Curls (Reps: 12-12-12 @ 20.0lbs)

Date: 2024-10-11

  • Chest Press (Reps: 12-12-12 @ 45.0lbs)
  • Dumbbell Wrist Curls (Reps: 10-10-10 @ 20.0lbs)
  • Dumbbell Wrist Extension (Reps: 12-12-12 @ 10.0lbs)
  • Incline Fly (Reps: 12-12-12 @ 15.0lbs)
  • Arnold Press (Reps: 12 @ 30.0lbs)
  • Arnold Press (Reps: 10-10 @ 30.0lbs)
  • Lateral Raise (Reps: 12-12-12 @ 15.0lbs)
  • Cable Tricep Extension (Reps: 8-8-8 @ 47.5lbs)

Date: 2024-10-09

  • Lat Pulldown (Reps: 10-10-10 @ 110.0lbs)
  • Tricep Pulldown (Reps: 10-10-10 @ 65.0lbs)
  • Barbell Reverse Curls (Reps: 12-12-12 @ 36.0lbs)
  • Preacher Curls (Reps: 12-12-12 @ 41.0lbs)
  • Hammer Curls (Reps: 10-10-10 @ 20.0lbs)

Date: 2024-10-06

  • Lat Pulldown (Reps: 10-10-10 @ 110.0lbs)
  • Tricep Pulldown (Reps: 10-10-10 @ 62.5lbs)
  • Barbell Reverse Curls (Reps: 12-12-12 @ 36.0lbs)
  • Preacher Curls (Reps: 12-12-12 @ 41.0lbs)
  • Hammer Curls (Reps: 10-10-10 @ 20.0lbs)

Date: 2024-10-08

  • Chest Press (Reps: 12-12-12 @ 45.0lbs)
  • Dumbbell Wrist Curls (Reps: 12-12-12 @ 15.0lbs)
  • Dumbbell Wrist Extension (Reps: 12-12-12 @ 10.0lbs)
  • Arnold Press (Reps: 12-12-12 @ 30.0lbs)
  • Lateral Raise (Reps: 12-12-12 @ 15.0lbs)
  • Tricep Extension (Reps: 12-12-12 @ 45.0lbs)

Date: 2024-10-05

  • Chest Press (Reps: 12-12 @ 40.0lbs)
  • Chest Press (Reps: 14 @ 45.0lbs)
  • Dumbbell Wrist Curls (Reps: 12-12-12 @ 15.0lbs)
  • Dumbbell Wrist Extension (Reps: 12-12-12 @ 10.0lbs)
  • Arnold Press (Reps: 12-12-12 @ 30.0lbs)
  • Lateral Raise (Reps: 12-12-12 @ 15.0lbs)
  • Tricep Extension (Reps: 12-12-12 @ 45.0lbs)

Date: 2024-09-25

  • Chest Press (Reps: 12-12-12 @ 40.0lbs)
  • Dumbbell Wrist Extension (Reps: 10-10-10 @ 10.0lbs)
  • Dumbbell Wrist Curls (Reps: 10-10-10 @ 10.0lbs)
  • Arnold Press (Reps: 10-10-10 @ 30.0lbs)
  • Lateral Raise (Reps: 8-8-8 @ 20.0lbs)
  • Tricep Extension (Reps: 12-12 @ 40.0lbs)
  • Tricep Extension (Reps: 14 @ 45.0lbs)

Date: 2024-09-28

  • Cable Crossovers (Reps: 10-10-10 @ 22.5lbs)
  • Dumbbell Wrist Extension (Reps: 10-10-10 @ 10.0lbs)
  • Dumbbell Wrist Curls (Reps: 10-10-10 @ 10.0lbs)
  • Arnold Press (Reps: 12-12-12 @ 30.0lbs)
  • Lateral Raise (Reps: 10-10 @ 20.0lbs)
  • Lateral Raise (Reps: 8 @ 20.0lbs)
  • Tricep Extension (Reps: 12-12-12 @ 45.0lbs)

Date: 2024-10-02

  • Cable Crossovers (Reps: 10-10-10 @ 27.5lbs)
  • Dumbbell Wrist Extension (Reps: 10-10-10 @ 10.0lbs)
  • Dumbbell Wrist Curls (Reps: 15-15-15 @ 15.0lbs)
  • Arnold Press (Reps: 12-12-12 @ 30.0lbs)
  • Lateral Raise (Reps: 12-12-12-12 @ 15.0lbs)
  • Tricep Extension (Reps: 12-12-12 @ 45.0lbs)

Date: 2024-10-03

  • Lat Pulldown (Reps: 10-10-10 @ 110.0lbs)
  • Tricep Pulldown (Reps: 12-12-12 @ 57.5lbs)
  • Barbell Reverse Curls (Reps: 10-10-10 @ 36.0lbs)
  • Preacher Curls (Reps: 12-12-12 @ 41.0lbs)

Date: 2024-09-29

  • Lat Pulldown (Reps: 8-8-8 @ 120.0lbs)
  • Tricep Pulldown (Reps: 8-8-8 @ 57.5lbs)
  • Barbell Reverse Curls (Reps: 10-10-10 @ 36.0lbs)
  • Preacher Curls (Reps: 12-12-12 @ 41.0lbs)

Date: 2024-09-26

  • Lat Pulldown (Reps: 10-10-10 @ 120.0lbs)
  • Tricep Pulldown (Reps: 12-12-12 @ 50.0lbs)
  • Barbell Reverse Curls (Reps: 10-10-10 @ 36.0lbs)
  • Preacher Curls (Reps: 10-10-10 @ 41.0lbs)

Date: 2024-09-23

  • Dumbbell Curls (Reps: 9-9-9 @ 25.0lbs)
  • Hammer Curls (Reps: 10-10-10 @ 20.0lbs)
  • Bent Over Row (Reps: 10-10-10 @ 25.0lbs)

Date: 2024-09-22

  • Chest Press (Reps: 12-12-12 @ 40.0lbs)
  • Arnold Press (Reps: 10-10-10 @ 30.0lbs)
  • Lateral Raise (Reps: 8-8-8 @ 20.0lbs)
  • Tricep Extension (Reps: 12-12-12 @ 40.0lbs)

Date: 2024-09-20

  • Dumbbell Curls (Reps: 9-9-9 @ 25.0lbs)
  • Hammer Curls (Reps: 8-8-8 @ 20.0lbs)
  • Bent Over Row (Reps: 10-10-10 @ 25.0lbs)

Date: 2024-09-19

  • Chest Press (Reps: 13-13 @ 40.0lbs)
  • Chest Press (Reps: 12 @ 40.0lbs)
  • Chest Press (Reps: 11 @ 40.0lbs)
  • Arnold Press (Reps: 12-12-12-12 @ 25.0lbs)
  • Lateral Raise (Reps: 12-12-12-12 @ 15.0lbs)
  • Tricep Extension (Reps: 12-12-12-12 @ 35.0lbs)

Date: 2024-09-17

  • Lat Pulldown (Reps: 14 @ 100.0lbs)
  • Lat Pulldown (Reps: 12 @ 100.0lbs)
  • Lat Pulldown (Reps: 10-10 @ 100.0lbs)
  • Tricep Pulldown (Reps: 12-12 @ 50.0lbs)
  • Tricep Pulldown (Reps: 10-10 @ 50.0lbs)
  • Barbell Reverse Curls (Reps: 12-12-12-12 @ 31.0lbs)
  • Preacher Curls (Reps: 12 @ 36.0lbs)
  • Preacher Curls (Reps: 10-10-10 @ 36.0lbs)

Date: 2024-09-16

  • Chest Press (Reps: 12-12-12-12 @ 40.0lbs)
  • Arnold Press (Reps: 12-12-12 @ 25.0lbs)
  • Arnold Press (Reps: 11 @ 25.0lbs)
  • Lateral Raise (Reps: 10-10-10-10 @ 15.0lbs)
  • Tricep Extension (Reps: 12-12 @ 35.0lbs)
  • Tricep Extension (Reps: 10-10 @ 35.0lbs)
  • Russian Twists (Reps: 30-30-30 @ 15.0lbs)

Date: 2024-09-13

  • Lat Pulldown (Reps: 12-12 @ 95.0lbs)
  • Lat Pulldown (Reps: 10-10 @ 95.0lbs)
  • Tricep Pulldown (Reps: 12-12-12-12 @ 47.5lbs)
  • Hammer Curl (Reps: 12-12-12-12 @ 15.0lbs)

Date: 2024-09-13

  • Chest Press (Reps: 12-12-12 @ 40.0lbs)
  • Chest Press (Reps: 10 @ 40.0lbs)
  • Arnold Press (Reps: 12-12 @ 25.0lbs)
  • Arnold Press (Reps: 10-10 @ 25.0lbs)
  • Lateral Raise (Reps: 10-10-10-10 @ 15.0lbs)
  • Tricep Extension (Reps: 12-12 @ 35.0lbs)
  • Tricep Extension (Reps: 10-10 @ 35.0lbs)

Date: 2024-09-01

  • Lat Pulldown (Reps: 10-10-10-10 @ 85.0lbs)
  • Tricep Pulldown (Reps: 10-10-10-10 @ 42.5lbs)
  • Reverse Curls (Reps: 12-12-12-12 @ 10.0lbs)
  • Preacher Curls (Reps: 12-12-12-12 @ 31.0lbs)

Date: 2024-09-04

  • Lat Pulldown (Reps: 10-10-10-10 @ 100.0lbs)
  • Tricep Pulldown (Reps: 10-10-10-10 @ 42.5lbs)
  • Reverse Curls (Reps: 12-12-12-12 @ 10.0lbs)
  • Preacher Curls (Reps: 12 @ 31.0lbs)
  • Preacher Curls (Reps: 12-12-12 @ 36.0lbs)

Date: 2024-09-07

  • Lat Pulldown (Reps: 12-12-12 @ 100.0lbs)
  • Lat Pulldown (Reps: 10 @ 100.0lbs)
  • Cable W/ Bar Tricep Pulldown (Reps: 12-12-12-12 @ 42.5lbs)
  • Barbell Reverse Curls (Reps: 12-12 @ 31.0lbs)
  • Barbell Reverse Curls (Reps: 10-10 @ 31.0lbs)
  • Preacher Curls (Reps: 10-10 @ 36.0lbs)
  • Preacher Curls (Reps: 12-12 @ 36.0lbs)

Date: 2024-09-10

  • Lat Pulldown (Reps: 12-12-12-12 @ 100.0lbs)
  • Cable W/ Bar Tricep Pulldown (Reps: 12-12-12-12 @ 50.0lbs)
  • Barbell Reverse Curls (Reps: 12-12-12-12 @ 31.0lbs)
  • Preacher Curls (Reps: 12-12-12-12 @ 36.0lbs)

Date: 2024-09-09

  • Chest Press (Reps: 11-11-11-11 @ 40.0lbs)
  • Arnold Press (Reps: 12-12 @ 25.0lbs)
  • Arnold Press (Reps: 10-10 @ 25.0lbs)
  • Lateral Raise (Reps: 10-10-10-10 @ 15.0lbs)
  • Tricep Extension (Reps: 12-12 @ 35.0lbs)
  • Tricep Extension (Reps: 10-10 @ 35.0lbs)

Date: 2024-09-06

  • Chest Press (Reps: 10-10-10-10 @ 40.0lbs)
  • Arnold Press (Reps: 10-10-10-10 @ 25.0lbs)
  • Lateral Raise (Reps: 10-10-10-10 @ 15.0lbs)
  • Tricep Extension (Reps: 10-10-10-10 @ 35.0lbs)

Date: 2024-09-03

  • Chest Press (Reps: 10-10-10-10 @ 40.0lbs)
  • Arnold Press (Reps: 10 @ 20.0lbs)
  • Arnold Press (Reps: 8-8-8 @ 25.0lbs)
  • Lateral Raise (Reps: 10-10-10-10 @ 15.0lbs)
  • Tricep Extension (Reps: 10-10-10-10 @ 35.0lbs)

Date: 2024-08-31

  • Chest Press (Reps: 10-10-10-10 @ 40.0lbs)
  • Arnold Press (Reps: 10-10-10-10 @ 20.0lbs)
  • Lateral Raise (Reps: 10-10-10-10 @ 15.0lbs)
  • Tricep Extension (Reps: 10-10-10-10 @ 35.0lbs)

Date: 2024-08-29

  • Cable Pulls (Reps: 10-10-10-10-10 @ 35.0lbs)
  • Lat Pulldown (Reps: 10-10-10-10 @ 100.0lbs)
  • Reverse Flys (Reps: 8-8-8-8 @ 20.0lbs)
  • Dumbbell Curls (Reps: 8-8-8-8 @ 20.0lbs)

Date: 2024-08-28

  • Chest Press (Reps: 10-10-10-10 @ 40.0lbs)
  • Tricep Extension (Reps: 10-10-10-10 @ 35.0lbs)
  • Arnold Press (Reps: 10-10-10-10 @ 20.0lbs)

Date: 2024-08-26

  • Dumbbell Curls (Reps: 10-10-10-10-10 @ 20.0lbs)
  • Reverse Fly (Reps: 10-10-10-10-10 @ 15.0lbs)

Date: 2024-08-25

  • Chest Press (Reps: 10-10-10-10-10 @ 35.0lbs)
  • Tricep Extension (Reps: 10-10-10-10-10 @ 30.0lbs)
  • Arnold Press (Reps: 10-10-10-10-10 @ 20.0lbs)

Date: 2024-08-23

  • Cable Pulls (Reps: 10-10-10-10-10 @ 30.0lbs)
  • Lat Pulldown (Reps: 10-10-10-10-10 @ 70.0lbs)
  • Reverse Flys (Reps: 10-10-10-10-10 @ 10.0lbs)
  • Dumbbell Curls (Reps: 10-10-10 @ 20.0lbs)

Date: 2024-08-22

  • Chest Press (Reps: 8-8-8 @ 40.0lbs)
  • Tricep Extension (Reps: 10-10-10 @ 35.0lbs)
  • Arnold Press (Reps: 8-8-8 @ 25.0lbs)

Date: 2024-08-20

  • Cable Pulls (Reps: 10-10-10 @ 35.0lbs)
  • Lat Pulldown (Reps: 10-10-10 @ 100.0lbs)
  • Barbell Curls (Reps: 9-9-9 @ 50.0lbs)
  • Reverse Flys (Reps: 10-10-10 @ 15.0lbs)

Date: 2024-08-19

  • Chest Press (Reps: 8-8-8 @ 40.0lbs)
  • Tricep Extension (Reps: 10-10-10 @ 35.0lbs)
  • Arnold Press (Reps: 8-8-8 @ 25.0lbs)

Date: 2024-08-17

  • Lat Pulldown (Reps: 10-10-10 @ 100.0lbs)
  • Barbell Curls (Reps: 9-9-9 @ 50.0lbs)
  • Reverse Flys (Reps: 10-10-10 @ 15.0lbs)

Date: 2024-08-16

  • Chest Press (Reps: 12-12-12 @ 35.0lbs)
  • Arnold Press (Reps: 12-12-12 @ 20.0lbs)
  • Tricep Extension (Reps: 11-11-11 @ 35.0lbs)

Date: 2024-08-14

  • Lat Pulldown (Reps: 9-9-9 @ 100.0lbs)
  • Barbell Curls (Reps: 9-9-9 @ 50.0lbs)
  • Shrugs (Reps: 12-12-12 @ 40.0lbs)
  • Reverse Flys (Reps: 10-10-10 @ 15.0lbs)

Date: 2024-08-13

  • Chest Press (Reps: 12-12-12 @ 35.0lbs)
  • Arnold Press (Reps: 12-12-12 @ 20.0lbs)
  • Tricep Extension (Reps: 11-11-11 @ 35.0lbs)

Date: 2024-08-11

  • Lat Pulldown (Reps: 10-10-10 @ 100.0lbs)
  • Barbell Curls (Reps: 10-10-10 @ 50.0lbs)
  • Shrugs (Reps: 12-12-12 @ 40.0lbs)
  • Reverse Flys (Reps: 10-10-10 @ 15.0lbs)

Date: 2024-08-10

  • Chest Press (Reps: 12-12-12 @ 35.0lbs)
  • Arnold Press (Reps: 12-12-12 @ 20.0lbs)
  • Tricep Extension (Reps: 8-8-8 @ 35.0lbs)

Date: 2024-08-08

  • Lat Pulldown (Reps: 8-8-8 @ 100.0lbs)
  • Barbell Curls (Reps: 10-10-10 @ 50.0lbs)
  • Shrugs (Reps: 12-12-12 @ 35.0lbs)
  • Reverse Flys (Reps: 10-10-10 @ 15.0lbs)

Date: 2024-08-07

  • Chest Press (Reps: 12-12-12 @ 35.0lbs)
  • Arnold Press (Reps: 12-12-12 @ 20.0lbs)
  • Tricep Extension (Reps: 8-8-8 @ 35.0lbs)

Date: 2024-08-05

  • Lat Pulldown (Reps: 10-10-10 @ 85.0lbs)
  • Barbell Curls (Reps: 10-10-10 @ 50.0lbs)
  • Reverse Flys (Reps: 10-10-10 @ 15.0lbs)

Date: 2024-08-04

  • Chest Press (Reps: 10-10-10 @ 35.0lbs)
  • Arnold Press (Reps: 10-10-10 @ 20.0lbs)
  • Tricep Extension (Reps: 10-10-10 @ 35.0lbs)

Date: 2024-08-02

  • Dumbbell Curls (Reps: 8-8-8 @ 25.0lbs)
  • Bent Over Row (Reps: 8-8-8 @ 25.0lbs)
  • Reverse Fly (Reps: 8-8-8 @ 15.0lbs)

Date: 2024-07-29

  • Chest Press (Reps: 10-10-10 @ 35.0lbs)
  • Arnold Press (Reps: 10-10-10 @ 20.0lbs)
  • Tricep Extension (Reps: 10-10-10 @ 35.0lbs)

Date: 2024-05-13

  • Bent Over Row (Reps: 12-12-12-12-12 @ 20.0lbs)
  • Barbell Curl (Reps: 10-10-10-10 @ 45.0lbs)

Date: 2023-08-15

  • Bent-Over Row (Reps: 12-12-12 @ 20.0lbs)
  • Reverse Fly (Reps: 9-9-9 @ 15.0lbs)
  • Shrug (Reps: 12-12-12 @ 35.0lbs)
  • Dumbell Bicep Curls (Reps: 8-8-8 @ 20.0lbs)

Date: 2023-07-28

  • Bent-Over Row (Reps: 10-10-10 @ 20.0lbs)
  • Reverse Fly (Reps: 10-10-10 @ 15.0lbs)
  • Shrug (Reps: 12-12-12 @ 30.0lbs)
  • Dumbell Bicep Curls (Reps: 8-8-8 @ 20.0lbs)

Date: 2023-07-20

  • Bent-Over Row (Reps: 8-8-8 @ 20.0lbs)
  • Reverse Fly (Reps: 10-10-10 @ 15.0lbs)
  • Shrug (Reps: 12-12-12 @ 30.0lbs)
  • Dumbell Bicep Curls (Reps: 8-8-8 @ 20.0lbs)

Date: 2023-07-14

  • Bent-Over Row (Reps: 8-8-8 @ 20.0lbs)
  • Reverse Fly (Reps: 8-8-8 @ 15.0lbs)
  • Shrug (Reps: 12-12-12 @ 25.0lbs)
  • Dumbell Bicep Curls (Reps: 8-8-8 @ 20.0lbs)

Date: 2023-06-27

  • Bent-Over Row (Reps: 12-12-12 @ 15.0lbs)
  • Reverse Fly (Reps: 10-10-10 @ 10.0lbs)
  • Shrug (Reps: 12-12-12 @ 20.0lbs)
  • Dumbell Bicep Curls (Reps: 12-12-12 @ 15.0lbs)

Date: 2023-06-21

  • Bent-Over Row (Reps: 12-12-12 @ 15.0lbs)
  • Reverse Fly (Reps: 10-10-10 @ 10.0lbs)
  • Shrug (Reps: 12-12-12 @ 20.0lbs)
  • Dumbell Bicep Curls (Reps: 12-12-12 @ 15.0lbs)

Date: 2023-06-06

  • Bent-Over Row (Reps: 12-12-12 @ 15.0lbs)
  • Reverse Fly (Reps: 10-10-10 @ 10.0lbs)
  • Shrug (Reps: 12-12-12 @ 20.0lbs)
  • Dumbell Bicep Curls (Reps: 12-12-12 @ 15.0lbs)

Date: 2023-05-30

  • Bent-Over Row (Reps: 12-12-12 @ 15.0lbs)
  • Reverse Fly (Reps: 10-10-10 @ 10.0lbs)
  • Shrug (Reps: 12-12-12 @ 20.0lbs)
  • Dumbell Bicep Curls (Reps: 12-12-12 @ 15.0lbs)

Date: 2023-05-03

  • Bent-Over Row (Reps: 12-12-12 @ 15.0lbs)
  • Reverse Fly (Reps: 8-8-8 @ 10.0lbs)
  • Shrug (Reps: 12-12-12 @ 20.0lbs)
  • Dumbell Bicep Curls (Reps: 12-12-12 @ 15.0lbs)

Date: 2023-04-28

  • Bent-Over Row (Reps: 12-12-12 @ 15.0lbs)
  • Reverse Fly (Reps: 12-12-12 @ 5.0lbs)
  • Shrug (Reps: 12-12-12 @ 15.0lbs)
  • Dumbell Bicep Curls (Reps: 12-12-12 @ 15.0lbs)

Date: 2023-04-24

  • Bent-Over Row (Reps: 12-12-12 @ 15.0lbs)
  • Reverse Fly (Reps: 12-12-12 @ 5.0lbs)
  • Shrug (Reps: 12-12-12 @ 15.0lbs)
  • Dumbell Bicep Curls (Reps: 12-12-12 @ 15.0lbs)

Date: 2023-04-18

  • Bent-Over Row (Reps: 12-12-12 @ 15.0lbs)
  • Reverse Fly (Reps: 12-12-12 @ 5.0lbs)
  • Shrug (Reps: 12-12-12 @ 15.0lbs)
  • Dumbell Bicep Curls (Reps: 12-12-12 @ 15.0lbs)

Date: 2023-04-12

  • Bent-Over Row (Reps: 12-12-12 @ 15.0lbs)
  • Reverse Fly (Reps: 12-12-12 @ 5.0lbs)
  • Shrug (Reps: 12-12-12 @ 15.0lbs)
  • Dumbell Bicep Curls (Reps: 12-12-12 @ 15.0lbs)

Date: 2023-04-05

  • Bent-Over Row (Reps: 12-12-12 @ 15.0lbs)
  • Reverse Fly (Reps: 12-12-12 @ 5.0lbs)
  • Shrug (Reps: 12-12-12 @ 10.0lbs)
  • Dumbell Bicep Curls (Reps: 12-12-12 @ 15.0lbs)

Date: 2024-07-27

  • Lat Pulldown (Reps: 10-10-10 @ 85.0lbs)
  • Barbell Curls (Reps: 8-8-8 @ 55.0lbs)
  • Reverse Flys (Reps: 10-10-10 @ 15.0lbs)

Date: 2024-07-26

  • Chest Press (Reps: 10-10-10 @ 35.0lbs)
  • Arnold Press (Reps: 10-10-10 @ 20.0lbs)
  • Tricep Extension (Reps: 10-10-10 @ 35.0lbs)

Date: 2024-07-24

  • Lat Pulldown (Reps: 10-10-10 @ 85.0lbs)
  • Barbell Curls (Reps: 8-8-8 @ 55.0lbs)
  • Reverse Flys (Reps: 10-10-10 @ 15.0lbs)

Date: 2024-07-23

  • Chest Press (Reps: 9-9-9 @ 35.0lbs)
  • Arnold Press (Reps: 10-10-10 @ 20.0lbs)
  • Tricep Extension (Reps: 8-8-8 @ 35.0lbs)

Date: 2024-07-20

  • Lat Pulldown (Reps: 9-9-9 @ 85.0lbs)
  • Barbell Curls (Reps: 9-9-9 @ 55.0lbs)
  • Reverse Flys (Reps: 8-8-8 @ 15.0lbs)

Date: 2024-07-18

  • Chest Press (Reps: 10-10-10-10 @ 30.0lbs)
  • Arnold Press (Reps: 9-9-9 @ 20.0lbs)
  • Tricep Extension (Reps: 9-9-9 @ 30.0lbs)

Date: 2024-07-08

  • Chest Press (Reps: 10-10-10 @ 30.0lbs)
  • Arnold Press (Reps: 9-9-9 @ 20.0lbs)
  • Tricep Extension (Reps: 9-9-9 @ 30.0lbs)

Date: 2024-07-06

  • Lat Pulldown (Reps: 9-9-9 @ 85.0lbs)
  • Barbell Curls (Reps: 9-9-9 @ 55.0lbs)

Date: 2024-07-05

  • Chest Press (Reps: 9-9-9 @ 35.0lbs)
  • Arnold Press (Reps: 9-9-9 @ 20.0lbs)
  • Tricep Extension (Reps: 9-9-9 @ 30.0lbs)

Date: 2024-07-02

  • Lat Pulldown (Reps: 9-9-9 @ 70.0lbs)
  • Barbell Curls (Reps: 8-8-8 @ 45.0lbs)

Date: 2024-07-01

  • Chest Press (Reps: 8-8-8 @ 35.0lbs)
  • Arnold Press (Reps: 8-8-8 @ 20.0lbs)
  • Tricep Extension (Reps: 8-8-8 @ 30.0lbs)

Date: 2024-06-29

  • Bent Over Row (Reps: 8-8-8 @ 25.0lbs)
  • Reverse Flys (Reps: 8-8-8 @ 15.0lbs)
  • Barbell Curls (Reps: 9-9-9-9 @ 45.0lbs)
  • Lat Pulldown (Reps: 8-8-8-8 @ 70.0lbs)

Date: 2024-06-28

  • Chest Press (Reps: 8-8-8 @ 35.0lbs)
  • Arnold Press (Reps: 8-8-8 @ 20.0lbs)
  • Tricep Extension (Reps: 8-8-8 @ 30.0lbs)

Date: 2024-06-10

  • Barbell Curls (Reps: 8-8-8-8-8 @ 45.0lbs)
  • Lat Pulldown (Reps: 8-8-8-8 @ 70.0lbs)
  • Reverse Flys (Reps: 8-8-8 @ 15.0lbs)

Date: 2024-06-10

  • Chest Press (Reps: 8-8-8 @ 30.0lbs)
  • Arnold Press (Reps: 8-8-8 @ 20.0lbs)
  • Tricep Extension (Reps: 8-8-8 @ 30.0lbs)

Date: 2024-05-17

  • Chest Press (Reps: 12-12-12-12-12 @ 20.0lbs)
  • Arnold Press (Reps: 10-10-10-10 @ 15.0lbs)
  • Tricep Extension (Reps: 10-10-10-10-10 @ 25.0lbs)

Date: 2024-05-03

  • Chest Press (Reps: 12-12-12-12-12 @ 20.0lbs)
  • Tricep Extension (Reps: 12-12-12-12-12 @ 20.0lbs)

Date: 2024-04-13

  • Chest Press (Reps: 12-12-12-12-12 @ 25.0lbs)
  • Arnold Press (Reps: 12-12-12 @ 15.0lbs)
  • Tricep Extension (Reps: 12-12-12-12-12 @ 20.0lbs)

Date: 2024-04-12

  • Cable Pulls (Reps: 12-12-12 @ 35.0lbs)

Date: 2024-04-05

  • Arnold Press (Reps: 12-12-12-12 @ 15.0lbs)
  • Tricep Extension (Reps: 12-12-12-12 @ 20.0lbs)
  • Chest Press (Reps: 12-12-12 @ 20.0lbs)

Date: 2024-04-03

  • Bent Over Row (Reps: 12-12-12-12-12 @ 20.0lbs)
  • Shrugs (Reps: 12-12-12-12-12 @ 25.0lbs)
  • Arm Raises (Reps: 12-12-12-12 @ 10.0lbs)

Date: 2024-03-19

  • Arnold Press (Reps: 12-12-12 @ 15.0lbs)
  • Tricep Extensions (Reps: 12-12-12-12 @ 20.0lbs)

Date: 2024-03-17

  • Cable Pulls (Reps: 12-12-12-12-12 @ 25.0lbs)
  • Lat Pulldowns (Reps: 12-12-12-12-12 @ 55.0lbs)

Date: 2024-03-15

  • Chest Press (Reps: 12-12-12-12-12 @ 25.0lbs)
  • Tricep Extensions (Reps: 12-12-12-12 @ 20.0lbs)

Date: 2024-03-13

  • Forearm Cable Pulls (Reps: 12-12-12-12-12 @ 25.0lbs)
  • Lat Pulldowns (Reps: 12-12-12-12 @ 55.0lbs)
  • Barbell Curls (Reps: 6-6-6 @ 65.0lbs)

Date: 2024-03-06

  • Chest Presses (Reps: 12-12-12-12-12 @ 25.0lbs)
  • Tricep Extensions (Reps: 12-12-12 @ 25.0lbs)

Date: 2024-03-04

  • Forearm Cable Pulls (Reps: 12-12-12-12 @ 25.0lbs)

Date: 2024-02-18

  • Lat Pulldown (Reps: 12-12-12-12-12 @ 55.0lbs)
  • Forearm Cable Pulls (Reps: 12-12-12-12 @ 30.0lbs)
  • Bicep Curls (Reps: 10 @ 20.0lbs)

Date: 2024-02-12

  • Chest Press (Reps: 12-12-12-12-12 @ 25.0lbs)
  • Tricep Extension (Reps: 12-12-12 @ 20.0lbs)

Date: 2024-02-09

  • Lat Pulldowns (Reps: 12-12-12-12-12 @ 55.0lbs)
  • Forearm Cable Pulls (Reps: 12-12-12 @ 30.0lbs)

Date: 2024-01-29

  • Chest Press (Reps: 13-13-13-13-13 @ 20.0lbs)
  • Incline Fly (Reps: 10-10-10 @ 10.0lbs)
  • Tricep Extension (Reps: 12-12-12-12-12 @ 15.0lbs)

Date: 2024-01-22

  • Cable (Reps: 12-12-12 @ 30.0lbs)
  • Lat Pull Down (Reps: 12-12-12-12 @ 55.0lbs)

Date: 2024-01-16

  • Bent Over Row (Reps: 12-12-12-12 @ 20.0lbs)
  • Reverse Fly (Reps: 12-12-12-12 @ 10.0lbs)
  • Bicep Curl (Reps: 10-10-10-10 @ 15.0lbs)

Date: 2024-01-14

  • Arnold Press (Reps: 12-12-12-12 @ 15.0lbs)
  • Chest Press (Reps: 12-12-12-12-12 @ 20.0lbs)
  • Tricep Extensions (Reps: 12-12-12 @ 20.0lbs)

Date: 2024-01-11

  • Bent Over Row (Reps: 12-12-12-12 @ 20.0lbs)
  • Reverse Fly (Reps: 10-10-10-10 @ 10.0lbs)
  • Bicep Curl (Reps: 10-10-10-10 @ 15.0lbs)

Date: 2024-01-05

  • Arnold Press (Reps: 12-12-12-12 @ 15.0lbs)
  • Chest Press (Reps: 12-12-12-12 @ 20.0lbs)
  • Tricep Extensions (Reps: 12-12-12 @ 20.0lbs)

Date: 2023-11-28

  • Arnold Press (Reps: 10-10-10-10 @ 20.0lbs)
  • Chest Press (Reps: 13-13-13-13-13 @ 20.0lbs)

Date: 2023-11-26

  • Cable Pulls (Reps: 12-12-12-12-12 @ 20.0lbs)
  • Lat Pulldowns (Reps: 12-12-12-12-12 @ 55.0lbs)
  • Assisted Pull Up (Reps: 4-4-4-4 @ 43.75lbs)

Date: 2023-11-13

  • Bent-Over Row (Reps: 12-12-12-12 @ 20.0lbs)
  • Calf Raises (Reps: 12-12-12-12-12 @ 20.0lbs)
  • Shrugs (Reps: 12-12-12-12-12 @ 20.0lbs)
  • Reverse Flys (Reps: 4-4-4 @ 20.0lbs)
  • Dumbell Bicep Curls (Reps: 8-8-8-8 @ 20.0lbs)

Date: 2023-11-09

  • Chest Press (Reps: 10-10-10 @ 30.0lbs)
  • Incline Fly (Reps: 8-8-8 @ 15.0lbs)
  • Arnold Press (Reps: 10-10-10 @ 15.0lbs)
  • Tricep Extension (Reps: 12-12-12 @ 15.0lbs)

Date: 2023-10-28

  • Reverse Flys (Reps: 9-9-9-9 @ 15.0lbs)
  • Bent-Over Row (Reps: 12-12-12 @ 20.0lbs)
  • Barbell Curl (Reps: 8-8-8 @ 65.0lbs)

Date: 2023-10-23

  • Tricep Extension/Pulldowns (Reps: 12-12-12-12-12 @ 40.0lbs)
  • Shoulder Press (Reps: 12-12-12-12-12 @ 15.0lbs)

Date: 2023-10-18

  • Bent-Over Row (Reps: 12-12-12-12 @ 20.0lbs)
  • Calf Raises (Reps: 12-12-12-12-12 @ 20.0lbs)
  • Shrugs (Reps: 12-12-12-12-12 @ 20.0lbs)
  • Reverse Flys (Reps: 4-4-4 @ 20.0lbs)
  • Dumbell Bicep Curls (Reps: 8-8-8-8 @ 20.0lbs)

Date: 2023-10-18

  • Chest Press (Reps: 12-12-12-12-12 @ 20.0lbs)
  • Shoulder Press (Reps: 12-12-12-12-12 @ 20.0lbs)
  • Tricep Extension (Reps: 12-12-12-12-12 @ 20.0lbs)

Date: 2023-10-11

  • Bent-Over Row (Reps: 12-12-12-12 @ 20.0lbs)
  • Calf Raises (Reps: 12-12-12-12-12 @ 20.0lbs)
  • Shrugs (Reps: 12-12-12-12-12 @ 20.0lbs)
  • Dumbell Bicep Curls (Reps: 8-8-8-8 @ 20.0lbs)
  • Reverse Flys (Reps: 4-4-4 @ 20.0lbs)

Date: 2023-10-11

  • Chest Press (Reps: 12-12-12-12-12 @ 20.0lbs)
  • Shoulder Press (Reps: 12-12-12-12 @ 20.0lbs)
  • Tricep Extension (Reps: 12-12-12-12 @ 20.0lbs)

Date: 2023-10-04

  • Bent-Over Row (Reps: 10-10-10-10 @ 20.0lbs)
  • Calf Raises (Reps: 12-12-12-12-12 @ 20.0lbs)
  • Shrugs (Reps: 12-12-12-12-12 @ 20.0lbs)
  • Dumbell Bicep Curls (Reps: 8-8-8-8 @ 20.0lbs)

Date: 2023-10-03

  • Overhead Press (Reps: 12-12-12 @ 20.0lbs)
  • Tricep Extensions (Reps: 12-12-12 @ 20.0lbs)
  • Chest Press (Reps: 12-12-12 @ 20.0lbs)

Date: 2023-09-25

  • Bent-Over Row (Reps: 12-12-12-12-12 @ 20.0lbs)
  • Calf Raises (Reps: 12-12-12-12-12 @ 20.0lbs)
  • Shrugs (Reps: 12-12-12-12-12 @ 20.0lbs)
  • Dumbell Bicep Curls (Reps: 8-8-8 @ 20.0lbs)

Date: 2023-09-22

  • Overhead Press (Reps: 12-12-12 @ 20.0lbs)
  • Tricep Extensions (Reps: 12-12-12 @ 20.0lbs)

Date: 2023-09-21

  • Bent-Over Row (Reps: 12-12-12-12-12 @ 20.0lbs)
  • Calf Raises (Reps: 12-12-12-12-12 @ 20.0lbs)
  • Shrugs (Reps: 12-12-12-12-12 @ 20.0lbs)
  • Dumbell Bicep Curls (Reps: 8-8-8 @ 20.0lbs)

Date: 2023-09-20

  • Overhead Press (Reps: 12-12-12 @ 20.0lbs)
  • Tricep Extension (Reps: 12-12-12 @ 20.0lbs)
  • Chest Press (Reps: 12-12-12 @ 20.0lbs)

Date: 2023-09-18

  • Bent-Over Row (Reps: 12-12-12-12-12 @ 20.0lbs)
  • Calf Raises (Reps: 12-12-12-12 @ 20.0lbs)
  • Shrugs (Reps: 12-12-12-12 @ 20.0lbs)
  • Dumbell Bicep Curls (Reps: 8-8-8 @ 20.0lbs)

Date: 2023-09-18

  • Overhead Press (Reps: 10-10-10-10 @ 15.0lbs)
  • Tricep Extension (Reps: 12-12-12-12 @ 15.0lbs)

Date: 2023-09-05

  • Reverse Fly (Reps: 8-8-8 @ 15.0lbs)
  • Bent-Over Row (Reps: 10-10-10 @ 20.0lbs)
  • Calf Raises (Reps: 12-12-12 @ 20.0lbs)
  • Shrugs (Reps: 12-12-12 @ 20.0lbs)
  • Dumbell Bicep Curls (Reps: 8-8-8 @ 20.0lbs)

Date: 2023-09-04

  • Chest Press (Reps: 10-10-10 @ 30.0lbs)
  • Incline Fly (Reps: 8-8-8 @ 15.0lbs)
  • Arnold Press (Reps: 8-8-8 @ 15.0lbs)
  • Tricep Extension (Reps: 12-12-12 @ 15.0lbs)

Date: 2023-08-13

  • Chest Press (Reps: 10-10-10 @ 30.0lbs)
  • Incline Fly (Reps: 9-9-9 @ 15.0lbs)
  • Arnold Press (Reps: 10-10-10 @ 15.0lbs)
  • Tricep Extension (Reps: 12-12-12 @ 15.0lbs)

Date: 2023-08-03

  • Bent-Over Row (Reps: 10-10-10 @ 20.0lbs)
  • Reverse Fly (Reps: 10-10-10 @ 15.0lbs)
  • Dumbell Bicep Curls (Reps: 10-10-10 @ 20.0lbs)

Date: 2023-07-31

  • Chest Press (Reps: 10-10-10 @ 30.0lbs)
  • Incline Fly (Reps: 8-8-8 @ 15.0lbs)
  • Arnold Press (Reps: 10-10-10 @ 15.0lbs)
  • Tricep Extension (Reps: 12-12-12 @ 15.0lbs)

Date: 2023-07-25

  • Chest Press (Reps: 10-10-10 @ 30.0lbs)
  • Incline Fly (Reps: 8-8-8 @ 15.0lbs)
  • Arnold Press (Reps: 10-10-10 @ 15.0lbs)
  • Tricep Extension (Reps: 12-12-12 @ 15.0lbs)

Date: 2023-07-18

  • Chest Press (Reps: 8-8-8 @ 30.0lbs)
  • Incline Fly (Reps: 8-8-8 @ 15.0lbs)
  • Arnold Press (Reps: 8-8-8 @ 15.0lbs)
  • Tricep Extension (Reps: 12-12-12 @ 15.0lbs)

Date: 2023-07-11

  • Chest Press (Reps: 12-12-12 @ 25.0lbs)
  • Incline Fly (Reps: 8-8-8 @ 15.0lbs)
  • Arnold Press (Reps: 8-8-8 @ 15.0lbs)
  • Tricep Extension (Reps: 12-12-12 @ 15.0lbs)

Date: 2023-06-26

  • Chest Press (Reps: 12-12-12 @ 25.0lbs)
  • Incline Fly (Reps: 12-12-12 @ 10.0lbs)
  • Arnold Press (Reps: 12-12-12 @ 10.0lbs)
  • Tricep Extension (Reps: 12-12-12 @ 15.0lbs)

Date: 2023-06-19

  • Chest Press (Reps: 12-12-12 @ 20.0lbs)
  • Incline Fly (Reps: 12-12-12 @ 10.0lbs)
  • Arnold Press (Reps: 12-12-12 @ 10.0lbs)
  • Tricep Extension (Reps: 12-12-12 @ 10.0lbs)

Date: 2023-06-04

  • Chest Press (Reps: 12-12-12 @ 20.0lbs)
  • Incline Fly (Reps: 12-12-12 @ 10.0lbs)
  • Arnold Press (Reps: 12-12-12 @ 10.0lbs)
  • Tricep Extension (Reps: 12-12-12 @ 10.0lbs)

Date: 2023-05-22

  • Chest Press (Reps: 12-12-12 @ 20.0lbs)
  • Incline Fly (Reps: 12-12-12 @ 10.0lbs)
  • Arnold Press (Reps: 12-12-12 @ 10.0lbs)
  • Tricep Extension (Reps: 12-12-12 @ 10.0lbs)

Date: 2023-05-09

  • Chest Press (Reps: 12-12-12 @ 20.0lbs)
  • Incline Fly (Reps: 12-12-12 @ 10.0lbs)
  • Arnold Press (Reps: 12-12-12 @ 10.0lbs)
  • Tricep Extension (Reps: 12-12-12 @ 10.0lbs)

Date: 2023-04-29

  • Chest Press (Reps: 12-12-12 @ 20.0lbs)
  • Incline Fly (Reps: 12-12-12 @ 10.0lbs)
  • Arnold Press (Reps: 12-12-12 @ 10.0lbs)
  • Tricep Extension (Reps: 12-12-12 @ 10.0lbs)

Date: 2023-04-26

  • Chest Press (Reps: 12-12-12 @ 20.0lbs)
  • Incline Fly (Reps: 12-12-12 @ 10.0lbs)
  • Arnold Press (Reps: 12-12-12 @ 10.0lbs)
  • Tricep Extension (Reps: 12-12-12 @ 10.0lbs)

Date: 2023-04-22

  • Chest Press (Reps: 12-12-12 @ 20.0lbs)
  • Incline Fly (Reps: 12-12-12 @ 10.0lbs)
  • Arnold Press (Reps: 11-11-11 @ 10.0lbs)
  • Tricep Extension (Reps: 12-12-12 @ 10.0lbs)

Date: 2023-04-14

  • Chest Press (Reps: 12-12-12 @ 15.0lbs)
  • Incline Fly (Reps: 12-12-12 @ 10.0lbs)
  • Arnold Press (Reps: 10-10-10 @ 10.0lbs)
  • Tricep Extension (Reps: 12-12-12 @ 10.0lbs)

Date: 2023-04-11

  • Chest Press (Reps: 12-12-12 @ 15.0lbs)
  • Incline Fly (Reps: 12-12-12 @ 10.0lbs)
  • Arnold Press (Reps: 12-12-12 @ 10.0lbs)
  • Tricep Extension (Reps: 12-12-12 @ 10.0lbs)

Date: 2023-04-04

  • Chest Press (Reps: 12-12-12 @ 15.0lbs)
  • Flat Fly (Reps: 8-8-8 @ 15.0lbs)
  • Arnold Press (Reps: 8-8-8 @ 15.0lbs)
  • Tricep Extension (Reps: 12-12-12 @ 10.0lbs)