Workout and Weight History

Jump to:

Aug. 14, 2020

Weight: 165.5

Program: Push/Pull/Legs

Focus: Legs 2

  • 3x Leg Curl (dumbbell)
  • 3x Squat (Barbell)
  • 3x Lunge (Dumbbell)
  • 3x Hip Thrust (Barbell)
  • 3x Standing Calf Raise (Dumbbell)
  • 3x Hanging Leg Raise

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 40.0 15
Leg Curl (dumbbell) 40.0 15
Leg Curl (dumbbell) 40.0 15
Squat (Barbell) 135.0 12
Squat (Barbell) 135.0 12
Squat (Barbell) 135.0 13
Lunge (Dumbbell) 45.0 10
Lunge (Dumbbell) 45.0 10
Lunge (Dumbbell) 45.0 10
Hip Thrust (Barbell) 135.0 13
Hip Thrust (Barbell) 135.0 13
Hip Thrust (Barbell) 135.0 12
Standing Calf Raise (Dumbbell) 55.0 12
Standing Calf Raise (Dumbbell) 55.0 12
Standing Calf Raise (Dumbbell) 55.0 11
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8

Daily Steps: 6527

Aug. 15, 2020

Weight: 165.5

Program: Push/Pull/Legs

Focus: Pull 2

  • 3x Pendlay Row (Barbell)
  • 3x Pull Up
  • 3x T Bar Row (Chest Supported)
  • 3x Shrug (Barbell)
  • 3x Bicep Curl (Barbell)
  • 3x Full Rotation Curls
  • 2x Goblet Curl
  • 3x Hanging Leg Raise With Twist

More Detail

Exercise Weight Reps
Pendlay Row (Barbell) 135.0 10
Pendlay Row (Barbell) 135.0 10
Pendlay Row (Barbell) 135.0 10
Pull Up 0.0 10
Pull Up 0.0 9
Pull Up 0.0 8
T Bar Row (Chest Supported) 75.0 10
T Bar Row (Chest Supported) 75.0 10
T Bar Row (Chest Supported) 75.0 10
Shrug (Barbell) 185.0 12
Shrug (Barbell) 185.0 12
Shrug (Barbell) 185.0 12
Bicep Curl (Barbell) 85.0 10
Bicep Curl (Barbell) 85.0 10
Bicep Curl (Barbell) 85.0 10
Full Rotation Curls 35.0 11
Full Rotation Curls 35.0 10
Full Rotation Curls 35.0 12
Goblet Curl 70.0 13
Goblet Curl 70.0 12
Hanging Leg Raise With Twist 0.0 8
Hanging Leg Raise With Twist 0.0 8
Hanging Leg Raise With Twist 0.0 8

Non-Weightlifting Exercise

  • 🧘 Yoga (0:40:16)

Daily Steps: 4085

Aug. 16, 2020

Weight: 165.5

Weightlifting Rest Day.

Daily Steps: 2382

Aug. 17, 2020

Weight: 165.5

Program: Push/Pull/Legs

Focus: Push 1

  • 2x Face Pull (Cable)
  • 4x Bench Press (Barbell)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Cable Chest Fly (standing)
  • 3x Arnold Press (Dumbbell)
  • 3x Lateral Raise (Cable)
  • 3x Skullcrusher (Barbell)
  • 3x Triceps Pushdown (Double Single Handles)
  • 2x Hanging Windshield Wipers

More Detail

Exercise Weight Reps
Face Pull (Cable) 70.0 12
Face Pull (Cable) 70.0 12
(W) Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 165.0 9
Bench Press (Barbell) 165.0 9
Bench Press (Barbell) 165.0 9
Incline Bench Press (Dumbbell) 60.0 12
Incline Bench Press (Dumbbell) 60.0 11
Incline Bench Press (Dumbbell) 60.0 11
Cable Chest Fly (standing) 40.0 11
Cable Chest Fly (standing) 40.0 11
Cable Chest Fly (standing) 40.0 12
Arnold Press (Dumbbell) 40.0 10
Arnold Press (Dumbbell) 40.0 10
Arnold Press (Dumbbell) 40.0 10
Lateral Raise (Cable) 20.0 14
Lateral Raise (Cable) 20.0 12
Lateral Raise (Cable) 20.0 12
Skullcrusher (Barbell) 75.0 10
Skullcrusher (Barbell) 75.0 10
Skullcrusher (Barbell) 75.0 10
Triceps Pushdown (Double Single Handles) 70.0 11
Triceps Pushdown (Double Single Handles) 70.0 11
Triceps Pushdown (Double Single Handles) 70.0 11

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:11:36)

Daily Steps: 9602

Aug. 18, 2020

Weight: 165.6

Program: Push/Pull/Legs

Focus: Legs 1

  • 3x Leg Curl (dumbbell)
  • 3x Squat (Barbell)
  • 3x Leg Extension (Dumbbell)
  • 3x Standing Calf Raise (Barbell)
  • 3x Romanian Deadlift (Barbell)
  • 3x Hanging Leg Raise With Twist

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 45.0 11
Leg Curl (dumbbell) 45.0 10
Leg Curl (dumbbell) 45.0 10
Squat (Barbell) 135.0 12
Squat (Barbell) 135.0 13
Squat (Barbell) 135.0 13
Leg Extension (Dumbbell) 35.0 15
Leg Extension (Dumbbell) 35.0 15
Leg Extension (Dumbbell) 35.0 15
Standing Calf Raise (Barbell) 135.0 14
Standing Calf Raise (Barbell) 135.0 14
Standing Calf Raise (Barbell) 135.0 14
Romanian Deadlift (Barbell) 135.0 10
Romanian Deadlift (Barbell) 135.0 10
Romanian Deadlift (Barbell) 135.0 10
Hanging Leg Raise With Twist 0.0 8
Hanging Leg Raise With Twist 0.0 8
Hanging Leg Raise With Twist 0.0 8

Daily Steps: 6152

Aug. 19, 2020

Weight: 165.6

Program: Push/Pull/Legs

Focus: Pull 1

  • 4x Deadlift (Barbell)
  • 3x Lat Pulldown (Cable)
  • 3x T Bar Row (Chest Supported)
  • 3x Bicep Curl (Barbell)
  • 3x Full Rotation Curls
  • 2x Goblet Curl

More Detail

Exercise Weight Reps
(W) Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 185.0 6
Deadlift (Barbell) 225.0 6
Deadlift (Barbell) 235.0 5
Lat Pulldown (Cable) 110.0 10
Lat Pulldown (Cable) 110.0 11
Lat Pulldown (Cable) 110.0 12
T Bar Row (Chest Supported) 80.0 10
T Bar Row (Chest Supported) 80.0 10
T Bar Row (Chest Supported) 80.0 10
Bicep Curl (Barbell) 85.0 11
Bicep Curl (Barbell) 85.0 11
Bicep Curl (Barbell) 85.0 11
Full Rotation Curls 35.0 12
Full Rotation Curls 35.0 12
Full Rotation Curls 35.0 12
Goblet Curl 70.0 13
Goblet Curl 70.0 13

Daily Steps: 6331

Aug. 20, 2020

Weight: 165.6

Weightlifting Rest Day.

Daily Steps: 5986

Aug. 21, 2020

Weight: 165.6

Program: Push/Pull/Legs

Focus: Push 2

  • 2x Face Pull (Cable)
  • 4x Bench Press (Barbell)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Cable Chest Fly (standing)
  • 3x Seated Overhead Press (Barbell)
  • 3x Lateral Raise 1.5X (Dumbell)
  • 3x Triceps Pushdown (Double Single Handles)
  • 3x Triceps Extension (Cable)
  • 2x Hanging Windshield Wipers

More Detail

Exercise Weight Reps
Face Pull (Cable) 70.0 13
Face Pull (Cable) 70.0 12
(W) Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 165.0 10
Bench Press (Barbell) 165.0 10
Bench Press (Barbell) 165.0 10
Incline Bench Press (Dumbbell) 60.0 12
Incline Bench Press (Dumbbell) 60.0 11
Incline Bench Press (Dumbbell) 60.0 10
Cable Chest Fly (standing) 40.0 11
Cable Chest Fly (standing) 40.0 12
Cable Chest Fly (standing) 40.0 12
Seated Overhead Press (Barbell) 95.0 9
Seated Overhead Press (Barbell) 95.0 9
Seated Overhead Press (Barbell) 95.0 6
Lateral Raise 1.5X (Dumbell) 15.0 8
Lateral Raise 1.5X (Dumbell) 15.0 8
Lateral Raise 1.5X (Dumbell) 15.0 6
Triceps Pushdown (Double Single Handles) 70.0 10
Triceps Pushdown (Double Single Handles) 70.0 10
Triceps Pushdown (Double Single Handles) 70.0 10
Triceps Extension (Cable) 70.0 8
Triceps Extension (Cable) 70.0 8
Triceps Extension (Cable) 70.0 6

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:12:06)

Daily Steps: 5905

Aug. 22, 2020

Weight: 165.5

Program: Push/Pull/Legs

Focus: Legs 2

  • 3x Leg Curl (dumbbell)
  • 3x Squat (Barbell)
  • 3x Lunge (Dumbbell)
  • 3x Hip Thrust (Barbell)
  • 3x Standing Calf Raise (Dumbbell)
  • 3x Hanging Leg Raise

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 45.0 12
Leg Curl (dumbbell) 45.0 12
Leg Curl (dumbbell) 45.0 10
Squat (Barbell) 135.0 13
Squat (Barbell) 135.0 13
Squat (Barbell) 135.0 13
Lunge (Dumbbell) 45.0 10
Lunge (Dumbbell) 45.0 10
Lunge (Dumbbell) 45.0 10
Hip Thrust (Barbell) 135.0 13
Hip Thrust (Barbell) 135.0 13
Hip Thrust (Barbell) 135.0 13
Standing Calf Raise (Dumbbell) 55.0 13
Standing Calf Raise (Dumbbell) 55.0 12
Standing Calf Raise (Dumbbell) 55.0 12
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8

Daily Steps: 5247

Aug. 23, 2020

Weight: 165.5

Program: Push/Pull/Legs

Focus: Pull 2

  • 3x Pendlay Row (Barbell)
  • 3x Lat Pulldown (Cable)
  • 3x T Bar Row (Chest Supported)
  • 3x Shrug (Barbell)
  • 3x Bicep Curl (Barbell)
  • 3x Full Rotation Curls
  • 2x Goblet Curl
  • 3x Hanging Leg Raise With Twist

More Detail

Exercise Weight Reps
Pendlay Row (Barbell) 135.0 11
Pendlay Row (Barbell) 135.0 11
Pendlay Row (Barbell) 135.0 11
Lat Pulldown (Cable) 110.0 12
Lat Pulldown (Cable) 110.0 12
Lat Pulldown (Cable) 110.0 12
T Bar Row (Chest Supported) 80.0 11
T Bar Row (Chest Supported) 80.0 11
T Bar Row (Chest Supported) 80.0 11
Shrug (Barbell) 185.0 12
Shrug (Barbell) 185.0 12
Shrug (Barbell) 185.0 12
Bicep Curl (Barbell) 85.0 12
Bicep Curl (Barbell) 85.0 11
Bicep Curl (Barbell) 85.0 11
Full Rotation Curls 35.0 12
Full Rotation Curls 35.0 12
Full Rotation Curls 35.0 12
Goblet Curl 70.0 13
Goblet Curl 70.0 11
Hanging Leg Raise With Twist 0.0 8
Hanging Leg Raise With Twist 0.0 8
Hanging Leg Raise With Twist 0.0 8

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:15:46)

Daily Steps: 4597

Aug. 24, 2020

Weight: 165.5

Weightlifting Rest Day.

Daily Steps: 6087

Aug. 25, 2020

Weight: 165.5

Program: Push/Pull/Legs

Focus: Push 1

  • 2x Face Pull (Cable)
  • 4x Bench Press (Barbell)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Cable Chest Fly (standing)
  • 3x Arnold Press (Dumbbell)
  • 3x Lateral Raise (Cable)
  • 3x Skullcrusher (Barbell)
  • 3x Triceps Pushdown (Double Single Handles)
  • 2x Hanging Windshield Wipers

More Detail

Exercise Weight Reps
Face Pull (Cable) 70.0 12
Face Pull (Cable) 70.0 13
(W) Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 165.0 10
Bench Press (Barbell) 165.0 10
Bench Press (Barbell) 165.0 10
Incline Bench Press (Dumbbell) 60.0 12
Incline Bench Press (Dumbbell) 60.0 10
Incline Bench Press (Dumbbell) 60.0 10
Cable Chest Fly (standing) 40.0 13
Cable Chest Fly (standing) 40.0 13
Cable Chest Fly (standing) 40.0 13
Arnold Press (Dumbbell) 40.0 11
Arnold Press (Dumbbell) 40.0 10
Arnold Press (Dumbbell) 40.0 10
Lateral Raise (Cable) 20.0 14
Lateral Raise (Cable) 20.0 13
Lateral Raise (Cable) 20.0 11
Skullcrusher (Barbell) 75.0 11
Skullcrusher (Barbell) 75.0 10
Skullcrusher (Barbell) 75.0 8
Triceps Pushdown (Double Single Handles) 70.0 11
Triceps Pushdown (Double Single Handles) 70.0 12
Triceps Pushdown (Double Single Handles) 70.0 10

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:12:08)

Daily Steps: 4244

Aug. 26, 2020

Weight: 165.5

Program: Push/Pull/Legs

Focus: Legs 1

  • 3x Leg Curl (dumbbell)
  • 3x Squat (Barbell)
  • 3x Leg Extension (Dumbbell)
  • 3x Standing Calf Raise (Barbell)
  • 1x Romanian Deadlift (Barbell)
  • 2x Hanging Leg Raise With Twist

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 45.0 11
Leg Curl (dumbbell) 45.0 11
Leg Curl (dumbbell) 45.0 10
Squat (Barbell) 135.0 13
Squat (Barbell) 135.0 14
Squat (Barbell) 135.0 14
Leg Extension (Dumbbell) 35.0 16
Leg Extension (Dumbbell) 35.0 16
Leg Extension (Dumbbell) 35.0 16
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 13
Standing Calf Raise (Barbell) 135.0 14
Romanian Deadlift (Barbell) 135.0 10
Hanging Leg Raise With Twist 0.0 10
Hanging Leg Raise With Twist 0.0 10

Daily Steps: 6603

Aug. 27, 2020

Weight: 165.5

Program: Push/Pull/Legs

Focus: Pull 1

  • 5x Deadlift (Barbell)
  • 3x Lat Pulldown (Cable)
  • 3x T Bar Row (Chest Supported)
  • 3x Bicep Curl (Barbell)
  • 2x Full Rotation Curls

More Detail

Exercise Weight Reps
(W) Deadlift (Barbell) 185.0 3
(W) Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 235.0 5
Deadlift (Barbell) 235.0 5
Deadlift (Barbell) 235.0 5
Lat Pulldown (Cable) 110.0 13
Lat Pulldown (Cable) 110.0 13
Lat Pulldown (Cable) 110.0 13
T Bar Row (Chest Supported) 80.0 11
T Bar Row (Chest Supported) 80.0 10
T Bar Row (Chest Supported) 80.0 11
Bicep Curl (Barbell) 85.0 12
Bicep Curl (Barbell) 85.0 12
Bicep Curl (Barbell) 85.0 12
Full Rotation Curls 35.0 12
Full Rotation Curls 35.0 12

Daily Steps: 9216

Aug. 28, 2020

Weight: 165.5

Weightlifting Rest Day.

Daily Steps: 4814

Aug. 29, 2020

Weight: 165.5

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:09:30)

Daily Steps: 3529

Aug. 30, 2020

Weight: 165.6

Program: Push/Pull/Legs

Focus: Push 2

  • 2x Face Pull (Cable)
  • 4x Bench Press (Barbell)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Cable Chest Fly (standing)
  • 3x Seated Overhead Press (Barbell)
  • 3x Lateral Raise (Cable)
  • 3x Triceps Pushdown (Double Single Handles)
  • 3x Triceps Extension (Cable)
  • 2x Hanging Windshield Wipers

More Detail

Exercise Weight Reps
Face Pull (Cable) 70.0 13
Face Pull (Cable) 70.0 13
(W) Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 165.0 11
Bench Press (Barbell) 165.0 10
Bench Press (Barbell) 165.0 10
Incline Bench Press (Dumbbell) 60.0 12
Incline Bench Press (Dumbbell) 60.0 11
Incline Bench Press (Dumbbell) 60.0 11
Cable Chest Fly (standing) 40.0 14
Cable Chest Fly (standing) 40.0 13
Cable Chest Fly (standing) 40.0 14
Seated Overhead Press (Barbell) 95.0 8
Seated Overhead Press (Barbell) 95.0 7
Seated Overhead Press (Barbell) 95.0 6
Lateral Raise (Cable) 22.5 10
Lateral Raise (Cable) 22.5 10
Lateral Raise (Cable) 22.5 10
Triceps Pushdown (Double Single Handles) 70.0 11
Triceps Pushdown (Double Single Handles) 70.0 10
Triceps Pushdown (Double Single Handles) 70.0 10
Triceps Extension (Cable) 70.0 8
Triceps Extension (Cable) 70.0 6
Triceps Extension (Cable) 70.0 7

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:11:05)

Daily Steps: 7167

Aug. 31, 2020

Weight: 165.7

Program: Push/Pull/Legs

Focus: Legs 2

  • 3x Leg Curl (dumbbell)
  • 3x Squat (Barbell)
  • 3x Lunge (Dumbbell)
  • 3x Hip Thrust (Barbell)
  • 3x Standing Calf Raise (Dumbbell)
  • 3x Hanging Leg Raise

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 45.0 12
Leg Curl (dumbbell) 45.0 12
Leg Curl (dumbbell) 45.0 12
Squat (Barbell) 135.0 14
Squat (Barbell) 135.0 14
Squat (Barbell) 135.0 14
Lunge (Dumbbell) 45.0 10
Lunge (Dumbbell) 45.0 10
Lunge (Dumbbell) 45.0 10
Hip Thrust (Barbell) 135.0 14
Hip Thrust (Barbell) 135.0 14
Hip Thrust (Barbell) 135.0 14
Standing Calf Raise (Dumbbell) 55.0 12
Standing Calf Raise (Dumbbell) 55.0 12
Standing Calf Raise (Dumbbell) 55.0 12
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 8

Daily Steps: 5462

Sept. 1, 2020

Weight: 165.7

Program: Push/Pull/Legs

Focus: Pull 2

  • 3x Pendlay Row (Barbell)
  • 3x Lat Pulldown (Cable)
  • 3x T Bar Row (Chest Supported)
  • 3x Shrug (Barbell)
  • 3x Bicep Curl (Barbell)
  • 3x Full Rotation Curls
  • 2x Goblet Curl

More Detail

Exercise Weight Reps
Pendlay Row (Barbell) 135.0 12
Pendlay Row (Barbell) 135.0 10
Pendlay Row (Barbell) 135.0 10
Lat Pulldown (Cable) 110.0 13
Lat Pulldown (Cable) 110.0 13
Lat Pulldown (Cable) 110.0 13
T Bar Row (Chest Supported) 80.0 12
T Bar Row (Chest Supported) 80.0 12
T Bar Row (Chest Supported) 80.0 11
Shrug (Barbell) 185.0 12
Shrug (Barbell) 185.0 12
Shrug (Barbell) 185.0 12
Bicep Curl (Barbell) 85.0 13
Bicep Curl (Barbell) 85.0 10
Bicep Curl (Barbell) 85.0 11
Full Rotation Curls 35.0 10
Full Rotation Curls 35.0 10
Full Rotation Curls 35.0 10
Goblet Curl 70.0 10
Goblet Curl 70.0 12

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:13:47)

Daily Steps: 2796

Sept. 2, 2020

Weight: 165.8

Weightlifting Rest Day.

Daily Steps: 8687

Sept. 3, 2020

Weight: 165.8

Program: Push/Pull/Legs

Focus: Push 1

  • 2x Face Pull (Cable)
  • 4x Bench Press (Barbell)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Cable Chest Fly (standing)
  • 3x Lateral Raise (Cable)
  • 3x Skullcrusher (Barbell)
  • 3x Triceps Pushdown (Double Single Handles)

More Detail

Exercise Weight Reps
Face Pull (Cable) 70.0 13
Face Pull (Cable) 70.0 13
Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 165.0 10
Bench Press (Barbell) 165.0 10
Bench Press (Barbell) 165.0 7
Incline Bench Press (Dumbbell) 60.0 12
Incline Bench Press (Dumbbell) 60.0 11
Incline Bench Press (Dumbbell) 60.0 11
Cable Chest Fly (standing) 40.0 14
Cable Chest Fly (standing) 40.0 14
Cable Chest Fly (standing) 40.0 14
Lateral Raise (Cable) 22.5 10
Lateral Raise (Cable) 22.5 10
Lateral Raise (Cable) 22.5 10
Skullcrusher (Barbell) 75.0 11
Skullcrusher (Barbell) 75.0 10
Skullcrusher (Barbell) 75.0 10
Triceps Pushdown (Double Single Handles) 70.0 10
Triceps Pushdown (Double Single Handles) 70.0 12
Triceps Pushdown (Double Single Handles) 70.0 12

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:11:36)

Daily Steps: 7446

Sept. 4, 2020

Weight: 165.9

Program: Push/Pull/Legs

Early Morning Workout

  • 3x Leg Curl (dumbbell)
  • 3x Squat (Barbell)
  • 5x Deadlift (Barbell)
  • 3x Lat Pulldown (Cable)
  • 3x Bicep Curl (Barbell)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 45.0 12
Leg Curl (dumbbell) 45.0 12
Leg Curl (dumbbell) 45.0 12
Squat (Barbell) 135.0 12
Squat (Barbell) 135.0 12
Squat (Barbell) 135.0 15
(W) Deadlift (Barbell) 185.0 3
(W) Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 235.0 5
Deadlift (Barbell) 235.0 5
Deadlift (Barbell) 235.0 5
Lat Pulldown (Cable) 110.0 14
Lat Pulldown (Cable) 110.0 13
Lat Pulldown (Cable) 110.0 13
Bicep Curl (Barbell) 85.0 12
Bicep Curl (Barbell) 85.0 12
Bicep Curl (Barbell) 85.0 11

Daily Steps: 6599

Sept. 5, 2020

Weight: 165.9

Weightlifting Rest Day.

Daily Steps: 2254

Sept. 6, 2020

Weight: 165.9

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🧘 Flexibility (0:12:37)

Daily Steps: 3182

Sept. 7, 2020

Weight: 165.9

Program: Push/Pull/Legs

Focus: Push 1

  • 2x Face Pull (Cable)
  • 4x Bench Press (Barbell)
  • 3x Incline Bench Press (Dumbbell)
  • 3x Cable Chest Fly (standing)
  • 3x T Bar Row (Chest Supported)
  • 3x Lat Pulldown (Cable)
  • 3x Shrug (Barbell)

More Detail

Exercise Weight Reps
Face Pull (Cable) 70.0 14
Face Pull (Cable) 70.0 14
(W) Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 165.0 12
Bench Press (Barbell) 165.0 9
Bench Press (Barbell) 165.0 11
Incline Bench Press (Dumbbell) 60.0 12
Incline Bench Press (Dumbbell) 60.0 12
Incline Bench Press (Dumbbell) 60.0 11
Cable Chest Fly (standing) 40.0 14
Cable Chest Fly (standing) 40.0 14
Cable Chest Fly (standing) 40.0 12
T Bar Row (Chest Supported) 80.0 11
T Bar Row (Chest Supported) 80.0 10
T Bar Row (Chest Supported) 80.0 11
Lat Pulldown (Cable) 110.0 14
Lat Pulldown (Cable) 110.0 14
Lat Pulldown (Cable) 110.0 14
Shrug (Barbell) 185.0 12
Shrug (Barbell) 185.0 12
Shrug (Barbell) 185.0 12

Daily Steps: 5028