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Lifting Workouts

Pages That Link Here:

Original Data Location: Google Calendar

# of Entries: 83

Workout Type Exercises Date
Push
  1. Chest Press (3 x 10 @ 30.0lbs)
  2. Arnold Press (3 x 9 @ 20.0lbs)
  3. Tricep Extension (3 x 9 @ 30.0lbs)
2024-07-08
Pull
  1. Lat Pulldown (3 x 9 @ 85.0lbs)
  2. Barbell Curls (3 x 9 @ 55.0lbs)
2024-07-06
Push
  1. Chest Press (3 x 9 @ 35.0lbs)
  2. Arnold Press (3 x 9 @ 20.0lbs)
  3. Tricep Extension (3 x 9 @ 30.0lbs)
2024-07-05
Pull
  1. Lat Pulldown (3 x 9 @ 70.0lbs)
  2. Barbell Curls (3 x 8 @ 45.0lbs)
2024-07-02
Push
  1. Chest Press (3 x 8 @ 35.0lbs)
  2. Arnold Press (3 x 8 @ 20.0lbs)
  3. Tricep Extension (3 x 8 @ 30.0lbs)
2024-07-01
Pull
  1. Bent Over Row (3 x 8 @ 25.0lbs)
  2. Reverse Flys (3 x 8 @ 15.0lbs)
  3. Barbell Curls (4 x 9 @ 45.0lbs)
  4. Lat Pulldown (4 x 8 @ 70.0lbs)
2024-06-29
Push
  1. Chest Press (3 x 8 @ 35.0lbs)
  2. Arnold Press (3 x 8 @ 20.0lbs)
  3. Tricep Extension (3 x 8 @ 30.0lbs)
2024-06-28
Pull
  1. Barbell Curls (5 x 8 @ 45.0lbs)
  2. Lat Pulldown (4 x 8 @ 70.0lbs)
  3. Reverse Flys (3 x 8 @ 15.0lbs)
2024-06-10
Push
  1. Chest Press (3 x 8 @ 30.0lbs)
  2. Arnold Press (3 x 8 @ 20.0lbs)
  3. Tricep Extension (3 x 8 @ 30.0lbs)
2024-06-10
Push
  1. Chest Press (5 x 12 @ 20.0lbs)
  2. Arnold Press (4 x 10 @ 15.0lbs)
  3. Tricep Extension (5 x 10 @ 25.0lbs)
2024-05-17
Pull
  1. Bent Over Row (5 x 12 @ 20.0lbs)
  2. Barbell Curl (4 x 10 @ 45.0lbs)
2024-05-13
Push
  1. Chest Press (5 x 12 @ 20.0lbs)
  2. Tricep Extension (5 x 12 @ 20.0lbs)
2024-05-03
Push
  1. Barbell Curl (5 x 10 @ 50.0lbs)
  2. Lat Pulldown (5 x 10 @ 55.0lbs)
2024-04-21
Push
  1. Chest Press (5 x 12 @ 25.0lbs)
  2. Arnold Press (3 x 12 @ 15.0lbs)
  3. Tricep Extension (5 x 12 @ 20.0lbs)
2024-04-13
Pull
  1. Cable Pulls (3 x 12 @ 35.0lbs)
2024-04-12
Push
  1. Arnold Press (4 x 12 @ 15.0lbs)
  2. Tricep Extension (4 x 12 @ 20.0lbs)
  3. Chest Press (3 x 12 @ 20.0lbs)
2024-04-05
Pull
  1. Bent Over Row (5 x 12 @ 20.0lbs)
  2. Shrugs (5 x 12 @ 25.0lbs)
  3. Arm Raises (4 x 12 @ 10.0lbs)
2024-04-03
Push
  1. Arnold Press (3 x 12 @ 15.0lbs)
  2. Tricep Extensions (4 x 12 @ 20.0lbs)
2024-03-19
Pull
  1. Cable Pulls (5 x 12 @ 25.0lbs)
  2. Lat Pulldowns (5 x 12 @ 55.0lbs)
2024-03-17
Push
  1. Chest Press (5 x 12 @ 25.0lbs)
  2. Tricep Extensions (4 x 12 @ 20.0lbs)
2024-03-15
Pull
  1. Forearm Cable Pulls (5 x 12 @ 25.0lbs)
  2. Lat Pulldowns (4 x 12 @ 55.0lbs)
  3. Barbell Curls (3 x 6 @ 65.0lbs)
2024-03-13
Push
  1. Chest Presses (5 x 12 @ 25.0lbs)
  2. Tricep Extensions (3 x 12 @ 25.0lbs)
2024-03-06
Pull
  1. Forearm Cable Pulls (4 x 12 @ 25.0lbs)
2024-03-04
Pull
  1. Lat Pulldown (5 x 12 @ 55.0lbs)
  2. Forearm Cable Pulls (4 x 12 @ 30.0lbs)
  3. Bicep Curls (1 x 10 @ 20.0lbs)
2024-02-18
Push
  1. Chest Press (5 x 12 @ 25.0lbs)
  2. Tricep Extension (3 x 12 @ 20.0lbs)
2024-02-12
Pull
  1. Lat Pulldowns (5 x 12 @ 55.0lbs)
  2. Forearm Cable Pulls (3 x 12 @ 30.0lbs)
2024-02-09
Push
  1. Chest Press (5 x 13 @ 20.0lbs)
  2. Incline Fly (3 x 10 @ 10.0lbs)
  3. Tricep Extension (5 x 12 @ 15.0lbs)
2024-01-29
Pull
  1. Cable (3 x 12 @ 30.0lbs)
  2. Lat Pull Down (4 x 12 @ 55.0lbs)
2024-01-22
Pull
  1. Bent Over Row (4 x 12 @ 20.0lbs)
  2. Reverse Fly (4 x 12 @ 10.0lbs)
  3. Bicep Curl (4 x 10 @ 15.0lbs)
2024-01-16
Push
  1. Arnold Press (4 x 12 @ 15.0lbs)
  2. Chest Press (5 x 12 @ 20.0lbs)
  3. Tricep Extensions (3 x 12 @ 20.0lbs)
2024-01-14
Pull
  1. Bent Over Row (4 x 12 @ 20.0lbs)
  2. Reverse Fly (4 x 10 @ 10.0lbs)
  3. Bicep Curl (4 x 10 @ 15.0lbs)
2024-01-11
Push
  1. Arnold Press (4 x 12 @ 15.0lbs)
  2. Chest Press (4 x 12 @ 20.0lbs)
  3. Tricep Extensions (3 x 12 @ 20.0lbs)
2024-01-05
Push
  1. Arnold Press (4 x 10 @ 20.0lbs)
  2. Chest Press (5 x 13 @ 20.0lbs)
2023-11-28
Pull
  1. Cable Pulls (5 x 12 @ 20.0lbs)
  2. Lat Pulldowns (5 x 12 @ 55.0lbs)
  3. Assisted Pull Up (4 x 4 @ 43.75lbs)
2023-11-26
Pull
  1. Bent-Over Row (4 x 12 @ 20.0lbs)
  2. Calf Raises (5 x 12 @ 20.0lbs)
  3. Shrugs (5 x 12 @ 20.0lbs)
  4. Reverse Flys (3 x 4 @ 20.0lbs)
  5. Dumbell Bicep Curls (4 x 8 @ 20.0lbs)
2023-11-13
Push
  1. Chest Press (3 x 10 @ 30.0lbs)
  2. Incline Fly (3 x 8 @ 15.0lbs)
  3. Arnold Press (3 x 10 @ 15.0lbs)
  4. Tricep Extension (3 x 12 @ 15.0lbs)
2023-11-09
Pull
  1. Reverse Flys (4 x 9 @ 15.0lbs)
  2. Bent-Over Row (3 x 12 @ 20.0lbs)
  3. Barbell Curl (3 x 8 @ 65.0lbs)
2023-10-28
Push
  1. Tricep Extension/Pulldowns (5 x 12 @ 40.0lbs)
  2. Shoulder Press (5 x 12 @ 15.0lbs)
2023-10-23
Pull
  1. Bent-Over Row (4 x 12 @ 20.0lbs)
  2. Calf Raises (5 x 12 @ 20.0lbs)
  3. Shrugs (5 x 12 @ 20.0lbs)
  4. Reverse Flys (3 x 4 @ 20.0lbs)
  5. Dumbell Bicep Curls (4 x 8 @ 20.0lbs)
2023-10-18
Push
  1. Chest Press (5 x 12 @ 20.0lbs)
  2. Shoulder Press (5 x 12 @ 20.0lbs)
  3. Tricep Extension (5 x 12 @ 20.0lbs)
2023-10-18
Pull
  1. Bent-Over Row (4 x 12 @ 20.0lbs)
  2. Calf Raises (5 x 12 @ 20.0lbs)
  3. Shrugs (5 x 12 @ 20.0lbs)
  4. Dumbell Bicep Curls (4 x 8 @ 20.0lbs)
  5. Reverse Flys (3 x 4 @ 20.0lbs)
2023-10-11
Push
  1. Chest Press (5 x 12 @ 20.0lbs)
  2. Shoulder Press (4 x 12 @ 20.0lbs)
  3. Tricep Extension (4 x 12 @ 20.0lbs)
2023-10-11
Pull
  1. Bent-Over Row (4 x 10 @ 20.0lbs)
  2. Calf Raises (5 x 12 @ 20.0lbs)
  3. Shrugs (5 x 12 @ 20.0lbs)
  4. Dumbell Bicep Curls (4 x 8 @ 20.0lbs)
2023-10-04
Push
  1. Overhead Press (3 x 12 @ 20.0lbs)
  2. Tricep Extensions (3 x 12 @ 20.0lbs)
  3. Chest Press (3 x 12 @ 20.0lbs)
2023-10-03
Pull
  1. Bent-Over Row (5 x 12 @ 20.0lbs)
  2. Calf Raises (5 x 12 @ 20.0lbs)
  3. Shrugs (5 x 12 @ 20.0lbs)
  4. Dumbell Bicep Curls (3 x 8 @ 20.0lbs)
2023-09-25
Push
  1. Overhead Press (3 x 12 @ 20.0lbs)
  2. Tricep Extensions (3 x 12 @ 20.0lbs)
2023-09-22
Pull
  1. Bent-Over Row (5 x 12 @ 20.0lbs)
  2. Calf Raises (5 x 12 @ 20.0lbs)
  3. Shrugs (5 x 12 @ 20.0lbs)
  4. Dumbell Bicep Curls (3 x 8 @ 20.0lbs)
2023-09-21
Push
  1. Overhead Press (3 x 12 @ 20.0lbs)
  2. Tricep Extension (3 x 12 @ 20.0lbs)
  3. Chest Press (3 x 12 @ 20.0lbs)
2023-09-20
Pull
  1. Bent-Over Row (5 x 12 @ 20.0lbs)
  2. Calf Raises (4 x 12 @ 20.0lbs)
  3. Shrugs (4 x 12 @ 20.0lbs)
  4. Dumbell Bicep Curls (3 x 8 @ 20.0lbs)
2023-09-18
Push
  1. Overhead Press (4 x 10 @ 15.0lbs)
  2. Tricep Extension (4 x 12 @ 15.0lbs)
2023-09-18
Pull
  1. Reverse Fly (3 x 8 @ 15.0lbs)
  2. Bent-Over Row (3 x 10 @ 20.0lbs)
  3. Calf Raises (3 x 12 @ 20.0lbs)
  4. Shrugs (3 x 12 @ 20.0lbs)
  5. Dumbell Bicep Curls (3 x 8 @ 20.0lbs)
2023-09-05
Push
  1. Chest Press (3 x 10 @ 30.0lbs)
  2. Incline Fly (3 x 8 @ 15.0lbs)
  3. Arnold Press (3 x 8 @ 15.0lbs)
  4. Tricep Extension (3 x 12 @ 15.0lbs)
2023-09-04
Pull
  1. Bent-Over Row (3 x 12 @ 20.0lbs)
  2. Reverse Fly (3 x 9 @ 15.0lbs)
  3. Shrug (3 x 12 @ 35.0lbs)
  4. Dumbell Bicep Curls (3 x 8 @ 20.0lbs)
2023-08-15
Push
  1. Chest Press (3 x 10 @ 30.0lbs)
  2. Incline Fly (3 x 9 @ 15.0lbs)
  3. Arnold Press (3 x 10 @ 15.0lbs)
  4. Tricep Extension (3 x 12 @ 15.0lbs)
2023-08-13
Pull
  1. Bent-Over Row (3 x 10 @ 20.0lbs)
  2. Reverse Fly (3 x 10 @ 15.0lbs)
  3. Dumbell Bicep Curls (3 x 10 @ 20.0lbs)
2023-08-03
Push
  1. Chest Press (3 x 10 @ 30.0lbs)
  2. Incline Fly (3 x 8 @ 15.0lbs)
  3. Arnold Press (3 x 10 @ 15.0lbs)
  4. Tricep Extension (3 x 12 @ 15.0lbs)
2023-07-31
Pull
  1. Bent-Over Row (3 x 10 @ 20.0lbs)
  2. Reverse Fly (3 x 10 @ 15.0lbs)
  3. Shrug (3 x 12 @ 30.0lbs)
  4. Dumbell Bicep Curls (3 x 8 @ 20.0lbs)
2023-07-28
Push
  1. Chest Press (3 x 10 @ 30.0lbs)
  2. Incline Fly (3 x 8 @ 15.0lbs)
  3. Arnold Press (3 x 10 @ 15.0lbs)
  4. Tricep Extension (3 x 12 @ 15.0lbs)
2023-07-25
Pull
  1. Bent-Over Row (3 x 8 @ 20.0lbs)
  2. Reverse Fly (3 x 10 @ 15.0lbs)
  3. Shrug (3 x 12 @ 30.0lbs)
  4. Dumbell Bicep Curls (3 x 8 @ 20.0lbs)
2023-07-20
Push
  1. Chest Press (3 x 8 @ 30.0lbs)
  2. Incline Fly (3 x 8 @ 15.0lbs)
  3. Arnold Press (3 x 8 @ 15.0lbs)
  4. Tricep Extension (3 x 12 @ 15.0lbs)
2023-07-18
Pull
  1. Bent-Over Row (3 x 8 @ 20.0lbs)
  2. Reverse Fly (3 x 8 @ 15.0lbs)
  3. Shrug (3 x 12 @ 25.0lbs)
  4. Dumbell Bicep Curls (3 x 8 @ 20.0lbs)
2023-07-14
Push
  1. Chest Press (3 x 12 @ 25.0lbs)
  2. Incline Fly (3 x 8 @ 15.0lbs)
  3. Arnold Press (3 x 8 @ 15.0lbs)
  4. Tricep Extension (3 x 12 @ 15.0lbs)
2023-07-11
Pull
  1. Bent-Over Row (3 x 12 @ 15.0lbs)
  2. Reverse Fly (3 x 10 @ 10.0lbs)
  3. Shrug (3 x 12 @ 20.0lbs)
  4. Dumbell Bicep Curls (3 x 12 @ 15.0lbs)
2023-06-27
Push
  1. Chest Press (3 x 12 @ 25.0lbs)
  2. Incline Fly (3 x 12 @ 10.0lbs)
  3. Arnold Press (3 x 12 @ 10.0lbs)
  4. Tricep Extension (3 x 12 @ 15.0lbs)
2023-06-26
Pull
  1. Bent-Over Row (3 x 12 @ 15.0lbs)
  2. Reverse Fly (3 x 10 @ 10.0lbs)
  3. Shrug (3 x 12 @ 20.0lbs)
  4. Dumbell Bicep Curls (3 x 12 @ 15.0lbs)
2023-06-21
Push
  1. Chest Press (3 x 12 @ 20.0lbs)
  2. Incline Fly (3 x 12 @ 10.0lbs)
  3. Arnold Press (3 x 12 @ 10.0lbs)
  4. Tricep Extension (3 x 12 @ 10.0lbs)
2023-06-19
Pull
  1. Bent-Over Row (3 x 12 @ 15.0lbs)
  2. Reverse Fly (3 x 10 @ 10.0lbs)
  3. Shrug (3 x 12 @ 20.0lbs)
  4. Dumbell Bicep Curls (3 x 12 @ 15.0lbs)
2023-06-06
Push
  1. Chest Press (3 x 12 @ 20.0lbs)
  2. Incline Fly (3 x 12 @ 10.0lbs)
  3. Arnold Press (3 x 12 @ 10.0lbs)
  4. Tricep Extension (3 x 12 @ 10.0lbs)
2023-06-04
Pull
  1. Bent-Over Row (3 x 12 @ 15.0lbs)
  2. Reverse Fly (3 x 10 @ 10.0lbs)
  3. Shrug (3 x 12 @ 20.0lbs)
  4. Dumbell Bicep Curls (3 x 12 @ 15.0lbs)
2023-05-30
Push
  1. Chest Press (3 x 12 @ 20.0lbs)
  2. Incline Fly (3 x 12 @ 10.0lbs)
  3. Arnold Press (3 x 12 @ 10.0lbs)
  4. Tricep Extension (3 x 12 @ 10.0lbs)
2023-05-22
Push
  1. Chest Press (3 x 12 @ 20.0lbs)
  2. Incline Fly (3 x 12 @ 10.0lbs)
  3. Arnold Press (3 x 12 @ 10.0lbs)
  4. Tricep Extension (3 x 12 @ 10.0lbs)
2023-05-09
Pull
  1. Bent-Over Row (3 x 12 @ 15.0lbs)
  2. Reverse Fly (3 x 8 @ 10.0lbs)
  3. Shrug (3 x 12 @ 20.0lbs)
  4. Dumbell Bicep Curls (3 x 12 @ 15.0lbs)
2023-05-03
Push
  1. Chest Press (3 x 12 @ 20.0lbs)
  2. Incline Fly (3 x 12 @ 10.0lbs)
  3. Arnold Press (3 x 12 @ 10.0lbs)
  4. Tricep Extension (3 x 12 @ 10.0lbs)
2023-04-29
Pull
  1. Bent-Over Row (3 x 12 @ 15.0lbs)
  2. Reverse Fly (3 x 12 @ 5.0lbs)
  3. Shrug (3 x 12 @ 15.0lbs)
  4. Dumbell Bicep Curls (3 x 12 @ 15.0lbs)
2023-04-28
Push
  1. Chest Press (3 x 12 @ 20.0lbs)
  2. Incline Fly (3 x 12 @ 10.0lbs)
  3. Arnold Press (3 x 12 @ 10.0lbs)
  4. Tricep Extension (3 x 12 @ 10.0lbs)
2023-04-26
Pull
  1. Bent-Over Row (3 x 12 @ 15.0lbs)
  2. Reverse Fly (3 x 12 @ 5.0lbs)
  3. Shrug (3 x 12 @ 15.0lbs)
  4. Dumbell Bicep Curls (3 x 12 @ 15.0lbs)
2023-04-24
Push
  1. Chest Press (3 x 12 @ 20.0lbs)
  2. Incline Fly (3 x 12 @ 10.0lbs)
  3. Arnold Press (3 x 11 @ 10.0lbs)
  4. Tricep Extension (3 x 12 @ 10.0lbs)
2023-04-22
Pull
  1. Bent-Over Row (3 x 12 @ 15.0lbs)
  2. Reverse Fly (3 x 12 @ 5.0lbs)
  3. Shrug (3 x 12 @ 15.0lbs)
  4. Dumbell Bicep Curls (3 x 12 @ 15.0lbs)
2023-04-18
Push
  1. Chest Press (3 x 12 @ 15.0lbs)
  2. Incline Fly (3 x 12 @ 10.0lbs)
  3. Arnold Press (3 x 10 @ 10.0lbs)
  4. Tricep Extension (3 x 12 @ 10.0lbs)
2023-04-14
Push
  1. Chest Press (3 x 12 @ 15.0lbs)
  2. Incline Fly (3 x 12 @ 10.0lbs)
  3. Arnold Press (3 x 12 @ 10.0lbs)
  4. Tricep Extension (3 x 12 @ 10.0lbs)
2023-04-11
Pull
  1. Bent-Over Row (3 x 12 @ 15.0lbs)
  2. Reverse Fly (3 x 12 @ 5.0lbs)
  3. Shrug (3 x 12 @ 15.0lbs)
  4. Dumbell Bicep Curls (3 x 12 @ 15.0lbs)
2023-04-12
Pull
  1. Bent-Over Row (3 x 12 @ 15.0lbs)
  2. Reverse Fly (3 x 12 @ 5.0lbs)
  3. Shrug (3 x 12 @ 10.0lbs)
  4. Dumbell Bicep Curls (3 x 12 @ 15.0lbs)
2023-04-05
Push
  1. Chest Press (3 x 12 @ 15.0lbs)
  2. Flat Fly (3 x 8 @ 15.0lbs)
  3. Arnold Press (3 x 8 @ 15.0lbs)
  4. Tricep Extension (3 x 12 @ 10.0lbs)
2023-04-04

Date: 2024-07-08

  • Chest Press (3 x 10 @ 30.0lbs)
  • Arnold Press (3 x 9 @ 20.0lbs)
  • Tricep Extension (3 x 9 @ 30.0lbs)

Date: 2024-07-06

  • Lat Pulldown (3 x 9 @ 85.0lbs)
  • Barbell Curls (3 x 9 @ 55.0lbs)

Date: 2024-07-05

  • Chest Press (3 x 9 @ 35.0lbs)
  • Arnold Press (3 x 9 @ 20.0lbs)
  • Tricep Extension (3 x 9 @ 30.0lbs)

Date: 2024-07-02

  • Lat Pulldown (3 x 9 @ 70.0lbs)
  • Barbell Curls (3 x 8 @ 45.0lbs)

Date: 2024-07-01

  • Chest Press (3 x 8 @ 35.0lbs)
  • Arnold Press (3 x 8 @ 20.0lbs)
  • Tricep Extension (3 x 8 @ 30.0lbs)

Date: 2024-06-29

  • Bent Over Row (3 x 8 @ 25.0lbs)
  • Reverse Flys (3 x 8 @ 15.0lbs)
  • Barbell Curls (4 x 9 @ 45.0lbs)
  • Lat Pulldown (4 x 8 @ 70.0lbs)

Date: 2024-06-28

  • Chest Press (3 x 8 @ 35.0lbs)
  • Arnold Press (3 x 8 @ 20.0lbs)
  • Tricep Extension (3 x 8 @ 30.0lbs)

Date: 2024-06-10

  • Barbell Curls (5 x 8 @ 45.0lbs)
  • Lat Pulldown (4 x 8 @ 70.0lbs)
  • Reverse Flys (3 x 8 @ 15.0lbs)

Date: 2024-06-10

  • Chest Press (3 x 8 @ 30.0lbs)
  • Arnold Press (3 x 8 @ 20.0lbs)
  • Tricep Extension (3 x 8 @ 30.0lbs)

Date: 2024-05-17

  • Chest Press (5 x 12 @ 20.0lbs)
  • Arnold Press (4 x 10 @ 15.0lbs)
  • Tricep Extension (5 x 10 @ 25.0lbs)

Date: 2024-05-13

  • Bent Over Row (5 x 12 @ 20.0lbs)
  • Barbell Curl (4 x 10 @ 45.0lbs)

Date: 2024-05-03

  • Chest Press (5 x 12 @ 20.0lbs)
  • Tricep Extension (5 x 12 @ 20.0lbs)

Date: 2024-04-21

  • Barbell Curl (5 x 10 @ 50.0lbs)
  • Lat Pulldown (5 x 10 @ 55.0lbs)

Date: 2024-04-13

  • Chest Press (5 x 12 @ 25.0lbs)
  • Arnold Press (3 x 12 @ 15.0lbs)
  • Tricep Extension (5 x 12 @ 20.0lbs)

Date: 2024-04-12

  • Cable Pulls (3 x 12 @ 35.0lbs)

Date: 2024-04-05

  • Arnold Press (4 x 12 @ 15.0lbs)
  • Tricep Extension (4 x 12 @ 20.0lbs)
  • Chest Press (3 x 12 @ 20.0lbs)

Date: 2024-04-03

  • Bent Over Row (5 x 12 @ 20.0lbs)
  • Shrugs (5 x 12 @ 25.0lbs)
  • Arm Raises (4 x 12 @ 10.0lbs)

Date: 2024-03-19

  • Arnold Press (3 x 12 @ 15.0lbs)
  • Tricep Extensions (4 x 12 @ 20.0lbs)

Date: 2024-03-17

  • Cable Pulls (5 x 12 @ 25.0lbs)
  • Lat Pulldowns (5 x 12 @ 55.0lbs)

Date: 2024-03-15

  • Chest Press (5 x 12 @ 25.0lbs)
  • Tricep Extensions (4 x 12 @ 20.0lbs)

Date: 2024-03-13

  • Forearm Cable Pulls (5 x 12 @ 25.0lbs)
  • Lat Pulldowns (4 x 12 @ 55.0lbs)
  • Barbell Curls (3 x 6 @ 65.0lbs)

Date: 2024-03-06

  • Chest Presses (5 x 12 @ 25.0lbs)
  • Tricep Extensions (3 x 12 @ 25.0lbs)

Date: 2024-03-04

  • Forearm Cable Pulls (4 x 12 @ 25.0lbs)

Date: 2024-02-18

  • Lat Pulldown (5 x 12 @ 55.0lbs)
  • Forearm Cable Pulls (4 x 12 @ 30.0lbs)
  • Bicep Curls (1 x 10 @ 20.0lbs)

Date: 2024-02-12

  • Chest Press (5 x 12 @ 25.0lbs)
  • Tricep Extension (3 x 12 @ 20.0lbs)

Date: 2024-02-09

  • Lat Pulldowns (5 x 12 @ 55.0lbs)
  • Forearm Cable Pulls (3 x 12 @ 30.0lbs)

Date: 2024-01-29

  • Chest Press (5 x 13 @ 20.0lbs)
  • Incline Fly (3 x 10 @ 10.0lbs)
  • Tricep Extension (5 x 12 @ 15.0lbs)

Date: 2024-01-22

  • Cable (3 x 12 @ 30.0lbs)
  • Lat Pull Down (4 x 12 @ 55.0lbs)

Date: 2024-01-16

  • Bent Over Row (4 x 12 @ 20.0lbs)
  • Reverse Fly (4 x 12 @ 10.0lbs)
  • Bicep Curl (4 x 10 @ 15.0lbs)

Date: 2024-01-14

  • Arnold Press (4 x 12 @ 15.0lbs)
  • Chest Press (5 x 12 @ 20.0lbs)
  • Tricep Extensions (3 x 12 @ 20.0lbs)

Date: 2024-01-11

  • Bent Over Row (4 x 12 @ 20.0lbs)
  • Reverse Fly (4 x 10 @ 10.0lbs)
  • Bicep Curl (4 x 10 @ 15.0lbs)

Date: 2024-01-05

  • Arnold Press (4 x 12 @ 15.0lbs)
  • Chest Press (4 x 12 @ 20.0lbs)
  • Tricep Extensions (3 x 12 @ 20.0lbs)

Date: 2023-11-28

  • Arnold Press (4 x 10 @ 20.0lbs)
  • Chest Press (5 x 13 @ 20.0lbs)

Date: 2023-11-26

  • Cable Pulls (5 x 12 @ 20.0lbs)
  • Lat Pulldowns (5 x 12 @ 55.0lbs)
  • Assisted Pull Up (4 x 4 @ 43.75lbs)

Date: 2023-11-13

  • Bent-Over Row (4 x 12 @ 20.0lbs)
  • Calf Raises (5 x 12 @ 20.0lbs)
  • Shrugs (5 x 12 @ 20.0lbs)
  • Reverse Flys (3 x 4 @ 20.0lbs)
  • Dumbell Bicep Curls (4 x 8 @ 20.0lbs)

Date: 2023-11-09

  • Chest Press (3 x 10 @ 30.0lbs)
  • Incline Fly (3 x 8 @ 15.0lbs)
  • Arnold Press (3 x 10 @ 15.0lbs)
  • Tricep Extension (3 x 12 @ 15.0lbs)

Date: 2023-10-28

  • Reverse Flys (4 x 9 @ 15.0lbs)
  • Bent-Over Row (3 x 12 @ 20.0lbs)
  • Barbell Curl (3 x 8 @ 65.0lbs)

Date: 2023-10-23

  • Tricep Extension/Pulldowns (5 x 12 @ 40.0lbs)
  • Shoulder Press (5 x 12 @ 15.0lbs)

Date: 2023-10-18

  • Bent-Over Row (4 x 12 @ 20.0lbs)
  • Calf Raises (5 x 12 @ 20.0lbs)
  • Shrugs (5 x 12 @ 20.0lbs)
  • Reverse Flys (3 x 4 @ 20.0lbs)
  • Dumbell Bicep Curls (4 x 8 @ 20.0lbs)

Date: 2023-10-18

  • Chest Press (5 x 12 @ 20.0lbs)
  • Shoulder Press (5 x 12 @ 20.0lbs)
  • Tricep Extension (5 x 12 @ 20.0lbs)

Date: 2023-10-11

  • Bent-Over Row (4 x 12 @ 20.0lbs)
  • Calf Raises (5 x 12 @ 20.0lbs)
  • Shrugs (5 x 12 @ 20.0lbs)
  • Dumbell Bicep Curls (4 x 8 @ 20.0lbs)
  • Reverse Flys (3 x 4 @ 20.0lbs)

Date: 2023-10-11

  • Chest Press (5 x 12 @ 20.0lbs)
  • Shoulder Press (4 x 12 @ 20.0lbs)
  • Tricep Extension (4 x 12 @ 20.0lbs)

Date: 2023-10-04

  • Bent-Over Row (4 x 10 @ 20.0lbs)
  • Calf Raises (5 x 12 @ 20.0lbs)
  • Shrugs (5 x 12 @ 20.0lbs)
  • Dumbell Bicep Curls (4 x 8 @ 20.0lbs)

Date: 2023-10-03

  • Overhead Press (3 x 12 @ 20.0lbs)
  • Tricep Extensions (3 x 12 @ 20.0lbs)
  • Chest Press (3 x 12 @ 20.0lbs)

Date: 2023-09-25

  • Bent-Over Row (5 x 12 @ 20.0lbs)
  • Calf Raises (5 x 12 @ 20.0lbs)
  • Shrugs (5 x 12 @ 20.0lbs)
  • Dumbell Bicep Curls (3 x 8 @ 20.0lbs)

Date: 2023-09-22

  • Overhead Press (3 x 12 @ 20.0lbs)
  • Tricep Extensions (3 x 12 @ 20.0lbs)

Date: 2023-09-21

  • Bent-Over Row (5 x 12 @ 20.0lbs)
  • Calf Raises (5 x 12 @ 20.0lbs)
  • Shrugs (5 x 12 @ 20.0lbs)
  • Dumbell Bicep Curls (3 x 8 @ 20.0lbs)

Date: 2023-09-20

  • Overhead Press (3 x 12 @ 20.0lbs)
  • Tricep Extension (3 x 12 @ 20.0lbs)
  • Chest Press (3 x 12 @ 20.0lbs)

Date: 2023-09-18

  • Bent-Over Row (5 x 12 @ 20.0lbs)
  • Calf Raises (4 x 12 @ 20.0lbs)
  • Shrugs (4 x 12 @ 20.0lbs)
  • Dumbell Bicep Curls (3 x 8 @ 20.0lbs)

Date: 2023-09-18

  • Overhead Press (4 x 10 @ 15.0lbs)
  • Tricep Extension (4 x 12 @ 15.0lbs)

Date: 2023-09-05

  • Reverse Fly (3 x 8 @ 15.0lbs)
  • Bent-Over Row (3 x 10 @ 20.0lbs)
  • Calf Raises (3 x 12 @ 20.0lbs)
  • Shrugs (3 x 12 @ 20.0lbs)
  • Dumbell Bicep Curls (3 x 8 @ 20.0lbs)

Date: 2023-09-04

  • Chest Press (3 x 10 @ 30.0lbs)
  • Incline Fly (3 x 8 @ 15.0lbs)
  • Arnold Press (3 x 8 @ 15.0lbs)
  • Tricep Extension (3 x 12 @ 15.0lbs)

Date: 2023-08-15

  • Bent-Over Row (3 x 12 @ 20.0lbs)
  • Reverse Fly (3 x 9 @ 15.0lbs)
  • Shrug (3 x 12 @ 35.0lbs)
  • Dumbell Bicep Curls (3 x 8 @ 20.0lbs)

Date: 2023-08-13

  • Chest Press (3 x 10 @ 30.0lbs)
  • Incline Fly (3 x 9 @ 15.0lbs)
  • Arnold Press (3 x 10 @ 15.0lbs)
  • Tricep Extension (3 x 12 @ 15.0lbs)

Date: 2023-08-03

  • Bent-Over Row (3 x 10 @ 20.0lbs)
  • Reverse Fly (3 x 10 @ 15.0lbs)
  • Dumbell Bicep Curls (3 x 10 @ 20.0lbs)

Date: 2023-07-31

  • Chest Press (3 x 10 @ 30.0lbs)
  • Incline Fly (3 x 8 @ 15.0lbs)
  • Arnold Press (3 x 10 @ 15.0lbs)
  • Tricep Extension (3 x 12 @ 15.0lbs)

Date: 2023-07-28

  • Bent-Over Row (3 x 10 @ 20.0lbs)
  • Reverse Fly (3 x 10 @ 15.0lbs)
  • Shrug (3 x 12 @ 30.0lbs)
  • Dumbell Bicep Curls (3 x 8 @ 20.0lbs)

Date: 2023-07-25

  • Chest Press (3 x 10 @ 30.0lbs)
  • Incline Fly (3 x 8 @ 15.0lbs)
  • Arnold Press (3 x 10 @ 15.0lbs)
  • Tricep Extension (3 x 12 @ 15.0lbs)

Date: 2023-07-20

  • Bent-Over Row (3 x 8 @ 20.0lbs)
  • Reverse Fly (3 x 10 @ 15.0lbs)
  • Shrug (3 x 12 @ 30.0lbs)
  • Dumbell Bicep Curls (3 x 8 @ 20.0lbs)

Date: 2023-07-18

  • Chest Press (3 x 8 @ 30.0lbs)
  • Incline Fly (3 x 8 @ 15.0lbs)
  • Arnold Press (3 x 8 @ 15.0lbs)
  • Tricep Extension (3 x 12 @ 15.0lbs)

Date: 2023-07-14

  • Bent-Over Row (3 x 8 @ 20.0lbs)
  • Reverse Fly (3 x 8 @ 15.0lbs)
  • Shrug (3 x 12 @ 25.0lbs)
  • Dumbell Bicep Curls (3 x 8 @ 20.0lbs)

Date: 2023-07-11

  • Chest Press (3 x 12 @ 25.0lbs)
  • Incline Fly (3 x 8 @ 15.0lbs)
  • Arnold Press (3 x 8 @ 15.0lbs)
  • Tricep Extension (3 x 12 @ 15.0lbs)

Date: 2023-06-27

  • Bent-Over Row (3 x 12 @ 15.0lbs)
  • Reverse Fly (3 x 10 @ 10.0lbs)
  • Shrug (3 x 12 @ 20.0lbs)
  • Dumbell Bicep Curls (3 x 12 @ 15.0lbs)

Date: 2023-06-26

  • Chest Press (3 x 12 @ 25.0lbs)
  • Incline Fly (3 x 12 @ 10.0lbs)
  • Arnold Press (3 x 12 @ 10.0lbs)
  • Tricep Extension (3 x 12 @ 15.0lbs)

Date: 2023-06-21

  • Bent-Over Row (3 x 12 @ 15.0lbs)
  • Reverse Fly (3 x 10 @ 10.0lbs)
  • Shrug (3 x 12 @ 20.0lbs)
  • Dumbell Bicep Curls (3 x 12 @ 15.0lbs)

Date: 2023-06-19

  • Chest Press (3 x 12 @ 20.0lbs)
  • Incline Fly (3 x 12 @ 10.0lbs)
  • Arnold Press (3 x 12 @ 10.0lbs)
  • Tricep Extension (3 x 12 @ 10.0lbs)

Date: 2023-06-06

  • Bent-Over Row (3 x 12 @ 15.0lbs)
  • Reverse Fly (3 x 10 @ 10.0lbs)
  • Shrug (3 x 12 @ 20.0lbs)
  • Dumbell Bicep Curls (3 x 12 @ 15.0lbs)

Date: 2023-06-04

  • Chest Press (3 x 12 @ 20.0lbs)
  • Incline Fly (3 x 12 @ 10.0lbs)
  • Arnold Press (3 x 12 @ 10.0lbs)
  • Tricep Extension (3 x 12 @ 10.0lbs)

Date: 2023-05-30

  • Bent-Over Row (3 x 12 @ 15.0lbs)
  • Reverse Fly (3 x 10 @ 10.0lbs)
  • Shrug (3 x 12 @ 20.0lbs)
  • Dumbell Bicep Curls (3 x 12 @ 15.0lbs)

Date: 2023-05-22

  • Chest Press (3 x 12 @ 20.0lbs)
  • Incline Fly (3 x 12 @ 10.0lbs)
  • Arnold Press (3 x 12 @ 10.0lbs)
  • Tricep Extension (3 x 12 @ 10.0lbs)

Date: 2023-05-09

  • Chest Press (3 x 12 @ 20.0lbs)
  • Incline Fly (3 x 12 @ 10.0lbs)
  • Arnold Press (3 x 12 @ 10.0lbs)
  • Tricep Extension (3 x 12 @ 10.0lbs)

Date: 2023-05-03

  • Bent-Over Row (3 x 12 @ 15.0lbs)
  • Reverse Fly (3 x 8 @ 10.0lbs)
  • Shrug (3 x 12 @ 20.0lbs)
  • Dumbell Bicep Curls (3 x 12 @ 15.0lbs)

Date: 2023-04-29

  • Chest Press (3 x 12 @ 20.0lbs)
  • Incline Fly (3 x 12 @ 10.0lbs)
  • Arnold Press (3 x 12 @ 10.0lbs)
  • Tricep Extension (3 x 12 @ 10.0lbs)

Date: 2023-04-28

  • Bent-Over Row (3 x 12 @ 15.0lbs)
  • Reverse Fly (3 x 12 @ 5.0lbs)
  • Shrug (3 x 12 @ 15.0lbs)
  • Dumbell Bicep Curls (3 x 12 @ 15.0lbs)

Date: 2023-04-26

  • Chest Press (3 x 12 @ 20.0lbs)
  • Incline Fly (3 x 12 @ 10.0lbs)
  • Arnold Press (3 x 12 @ 10.0lbs)
  • Tricep Extension (3 x 12 @ 10.0lbs)

Date: 2023-04-24

  • Bent-Over Row (3 x 12 @ 15.0lbs)
  • Reverse Fly (3 x 12 @ 5.0lbs)
  • Shrug (3 x 12 @ 15.0lbs)
  • Dumbell Bicep Curls (3 x 12 @ 15.0lbs)

Date: 2023-04-22

  • Chest Press (3 x 12 @ 20.0lbs)
  • Incline Fly (3 x 12 @ 10.0lbs)
  • Arnold Press (3 x 11 @ 10.0lbs)
  • Tricep Extension (3 x 12 @ 10.0lbs)

Date: 2023-04-18

  • Bent-Over Row (3 x 12 @ 15.0lbs)
  • Reverse Fly (3 x 12 @ 5.0lbs)
  • Shrug (3 x 12 @ 15.0lbs)
  • Dumbell Bicep Curls (3 x 12 @ 15.0lbs)

Date: 2023-04-14

  • Chest Press (3 x 12 @ 15.0lbs)
  • Incline Fly (3 x 12 @ 10.0lbs)
  • Arnold Press (3 x 10 @ 10.0lbs)
  • Tricep Extension (3 x 12 @ 10.0lbs)

Date: 2023-04-11

  • Chest Press (3 x 12 @ 15.0lbs)
  • Incline Fly (3 x 12 @ 10.0lbs)
  • Arnold Press (3 x 12 @ 10.0lbs)
  • Tricep Extension (3 x 12 @ 10.0lbs)

Date: 2023-04-12

  • Bent-Over Row (3 x 12 @ 15.0lbs)
  • Reverse Fly (3 x 12 @ 5.0lbs)
  • Shrug (3 x 12 @ 15.0lbs)
  • Dumbell Bicep Curls (3 x 12 @ 15.0lbs)

Date: 2023-04-05

  • Bent-Over Row (3 x 12 @ 15.0lbs)
  • Reverse Fly (3 x 12 @ 5.0lbs)
  • Shrug (3 x 12 @ 10.0lbs)
  • Dumbell Bicep Curls (3 x 12 @ 15.0lbs)

Date: 2023-04-04

  • Chest Press (3 x 12 @ 15.0lbs)
  • Flat Fly (3 x 8 @ 15.0lbs)
  • Arnold Press (3 x 8 @ 15.0lbs)
  • Tricep Extension (3 x 12 @ 10.0lbs)