Workout and Weight History

Jump to:

Oct. 24, 2019

Weight: 174.7

Rest day.

Oct. 25, 2019

Weight: 174.8

Program: 5x5

5x5 Day 1

  • 6x Squat (Barbell)
  • 5x Pendlay Row (Barbell)
  • 7x Bench Press (Barbell)
  • 5x Seated Overhead Press (Barbell)
  • 3x Skullcrusher (Barbell)
  • 3x Standing Calf Raise (Barbell)

More Detail

Exercise Weight Reps
(W) Squat (Barbell) 135.0 3
Squat (Barbell) 160.0 5
Squat (Barbell) 160.0 5
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 3
Pendlay Row (Barbell) 160.0 5
Pendlay Row (Barbell) 160.0 5
Pendlay Row (Barbell) 160.0 5
Pendlay Row (Barbell) 160.0 5
Pendlay Row (Barbell) 160.0 5
(W) Bench Press (Barbell) 155.0 3
(W) Bench Press (Barbell) 135.0 3
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 10
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15

Oct. 27, 2019

Weight: 174.7

Program: 5x5

5x5 Day 2

  • 7x Deadlift (Barbell)
  • 5x Pull Up
  • 6x Incline Bench Press (Barbell)
  • 5x Upright Row (Dumbbell)
  • 3x Bicep Curl (Barbell)
  • 3x Lateral Raise (Dumbbell)

More Detail

Exercise Weight Reps
Deadlift (Barbell) 135.0 5
Deadlift (Barbell) 235.0 2
Deadlift (Barbell) 255.0 5
Deadlift (Barbell) 225.0 5
Deadlift (Barbell) 255.0 5
Deadlift (Barbell) 255.0 5
Deadlift (Barbell) 255.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
(W) Incline Bench Press (Barbell) 135.0 3
Incline Bench Press (Barbell) 160.0 5
Incline Bench Press (Barbell) 160.0 5
Incline Bench Press (Barbell) 160.0 5
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 165.0 5
Upright Row (Dumbbell) 35.0 5
Upright Row (Dumbbell) 35.0 5
Upright Row (Dumbbell) 40.0 5
Upright Row (Dumbbell) 35.0 5
Upright Row (Dumbbell) 35.0 5
Bicep Curl (Barbell) 85.0 12
Bicep Curl (Barbell) 85.0 12
Bicep Curl (Barbell) 85.0 12
Lateral Raise (Dumbbell) 12.5 15
Lateral Raise (Dumbbell) 12.5 15
Lateral Raise (Dumbbell) 12.5 15

Oct. 28, 2019

Weight: 174.6

Rest day.

Oct. 29, 2019

Weight: 174.4

Program: 5x5

Arms Supplement 2

  • 4x EZ Curl
  • 3x Reverse Grip Preacher Curl
  • 3x Concentration Curl (Dumbbell)
  • 3x Hammer Curl (Dumbbell)
  • 3x Triceps Pushdown (Cable - Straight Bar)
  • 3x Triceps Extension (Dumbbell)
  • 3x Bench Press - Close Grip (Barbell)
  • 2x Farmer Walks

More Detail

Exercise Weight Reps
EZ Curl 75.0 12
EZ Curl 85.0 10
EZ Curl 85.0 10
EZ Curl 95.0 6
Reverse Grip Preacher Curl 55.0 10
Reverse Grip Preacher Curl 55.0 10
Reverse Grip Preacher Curl 55.0 10
Concentration Curl (Dumbbell) 35.0 10
Concentration Curl (Dumbbell) 35.0 8
Concentration Curl (Dumbbell) 40.0 8
Hammer Curl (Dumbbell) 45.0 9
Hammer Curl (Dumbbell) 45.0 9
Hammer Curl (Dumbbell) 45.0 9
Triceps Pushdown (Cable - Straight Bar) 47.5 15
Triceps Pushdown (Cable - Straight Bar) 52.5 12
Triceps Pushdown (Cable - Straight Bar) 57.5 10
Triceps Extension (Dumbbell) 60.0 10
Triceps Extension (Dumbbell) 60.0 10
Triceps Extension (Dumbbell) 60.0 7
Bench Press - Close Grip (Barbell) 135.0 12
Bench Press - Close Grip (Barbell) 155.0 8
Bench Press - Close Grip (Barbell) 155.0 8
Farmer Walks 60.0 1
Farmer Walks 60.0 1

Oct. 30, 2019

Weight: 174.2

Program: 5x5

5x5 Day 3

  • 6x Squat (Barbell)
  • 5x Bent Over Row (Barbell)
  • 4x Decline Bench Press (Dumbbell)
  • 5x Seated Overhead Press (Barbell)
  • 3x Hip Thrust (Barbell)
  • 3x Shrug (Barbell)

More Detail

Exercise Weight Reps
Squat (Barbell) 135.0 3
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5
Bent Over Row (Barbell) 135.0 5
Bent Over Row (Barbell) 135.0 5
Bent Over Row (Barbell) 135.0 5
Bent Over Row (Barbell) 135.0 5
Bent Over Row (Barbell) 135.0 5
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Hip Thrust (Barbell) 135.0 15
Hip Thrust (Barbell) 135.0 15
Hip Thrust (Barbell) 135.0 12
Shrug (Barbell) 175.0 12
Shrug (Barbell) 205.0 8
Shrug (Barbell) 205.0 8

Oct. 31, 2019

Weight: 174.1

Rest day.

Nov. 1, 2019

Weight: 174.1

Program: Full Body Push/Pull

Full Body Pull Day 2

  • 3x Romanian Deadlift (Barbell)
  • 3x Leg Curl (dumbbell)
  • 5x Pendlay Row (Barbell)
  • 3x Upright Row (Dumbbell)
  • 3x Reverse Grip Preacher Curl
  • 3x Goblet Curl
  • 3x Shrug (Dumbbell)

More Detail

Exercise Weight Reps
Romanian Deadlift (Barbell) 135.0 10
Romanian Deadlift (Barbell) 135.0 10
Romanian Deadlift (Barbell) 135.0 10
Leg Curl (dumbbell) 40.0 8
Leg Curl (dumbbell) 40.0 8
Leg Curl (dumbbell) 40.0 8
Pendlay Row (Barbell) 165.0 5
Pendlay Row (Barbell) 165.0 5
Pendlay Row (Barbell) 165.0 5
Pendlay Row (Barbell) 165.0 5
Pendlay Row (Barbell) 165.0 5
Upright Row (Dumbbell) 35.0 8
Upright Row (Dumbbell) 35.0 8
Upright Row (Dumbbell) 35.0 8
Reverse Grip Preacher Curl 55.0 10
Reverse Grip Preacher Curl 55.0 10
Reverse Grip Preacher Curl 55.0 10
Goblet Curl 40.0 12
Goblet Curl 40.0 12
Goblet Curl 40.0 12
Shrug (Dumbbell) 70.0 15
Shrug (Dumbbell) 70.0 15
Shrug (Dumbbell) 70.0 15

Nov. 2, 2019

Weight: 174.1

Rest day.

Nov. 3, 2019

Weight: 174.1

Program: Full Body Push/Pull

Full Body Push Day 1

  • 3x Lunge (Dumbbell)
  • 7x Bench Press (Barbell)
  • 3x Cable Chest Fly (standing)
  • 5x Seated Overhead Press (Barbell)
  • 3x Skullcrusher (Barbell)
  • 3x Triceps Rope Drag Pushdown
  • 3x Standing Calf Raise (Barbell)

More Detail

Exercise Weight Reps
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
(W) Bench Press (Barbell) 165.0 3
(W) Bench Press (Barbell) 135.0 3
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 190.0 5
Bench Press (Barbell) 190.0 5
Cable Chest Fly (standing) 20.0 12
Cable Chest Fly (standing) 25.0 8
Cable Chest Fly (standing) 20.0 12
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 120.0 4
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 8
Triceps Rope Drag Pushdown 30.0 10
Triceps Rope Drag Pushdown 30.0 10
Triceps Rope Drag Pushdown 30.0 10
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15

Nov. 4, 2019

Weight: 173.8

Rest day.

Nov. 5, 2019

Weight: 173.5

Program: Full Body Push/Pull

Full Body Pull Day 1

  • 7x Deadlift (Barbell)
  • 4x Lat Pulldown (Cable)
  • 3x Bent Over One Arm Row (Dumbbell)
  • 3x Bicep Curl (Barbell)
  • 3x Hammer Curl (Dumbbell)
  • 2x Farmer Walks
  • 4x Reverse Fly (Machine)

More Detail

Exercise Weight Reps
(W) Deadlift (Barbell) 225.0 2
(W) Deadlift (Barbell) 135.0 4
Deadlift (Barbell) 245.0 5
Deadlift (Barbell) 255.0 5
Deadlift (Barbell) 265.0 5
Deadlift (Barbell) 265.0 5
Deadlift (Barbell) 265.0 5
Lat Pulldown (Cable) 115.0 12
Lat Pulldown (Cable) 130.0 10
Lat Pulldown (Cable) 145.0 8
Lat Pulldown (Cable) 145.0 8
Bent Over One Arm Row (Dumbbell) 65.0 8
Bent Over One Arm Row (Dumbbell) 65.0 8
Bent Over One Arm Row (Dumbbell) 65.0 8
Bicep Curl (Barbell) 85.0 10
Bicep Curl (Barbell) 85.0 10
Bicep Curl (Barbell) 85.0 7
Hammer Curl (Dumbbell) 45.0 9
Hammer Curl (Dumbbell) 45.0 9
Hammer Curl (Dumbbell) 45.0 9
Farmer Walks 60.0 1
Farmer Walks 60.0 1
Reverse Fly (Machine) 100.0 10
Reverse Fly (Machine) 100.0 4
Reverse Fly (Machine) 100.0 8
Reverse Fly (Machine) 100.0 4

Nov. 6, 2019

Weight: 173.4

Rest day.

Nov. 7, 2019

Weight: 173.3

Program: Full Body Push/Pull

Full Body Push Day 2

  • 6x Squat (Barbell)
  • 3x Hip Thrust (Barbell)
  • 6x Incline Bench Press (Barbell)
  • 3x Decline Bench Press (Dumbbell)
  • 3x Lateral Raise (Dumbbell)
  • 3x Triceps Pushdown (Cable - Straight Bar)
  • 3x Triceps Extension (Dumbbell)

More Detail

Exercise Weight Reps
(W) Squat (Barbell) 135.0 3
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5
Hip Thrust (Barbell) 145.0 12
Hip Thrust (Barbell) 145.0 12
Hip Thrust (Barbell) 145.0 12
(W) Incline Bench Press (Barbell) 135.0 3
Incline Bench Press (Barbell) 160.0 5
Incline Bench Press (Barbell) 160.0 5
Incline Bench Press (Barbell) 160.0 5
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 165.0 5
Decline Bench Press (Dumbbell) 70.0 9
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 5
Lateral Raise (Dumbbell) 12.5 15
Lateral Raise (Dumbbell) 12.5 15
Lateral Raise (Dumbbell) 12.5 15
Triceps Pushdown (Cable - Straight Bar) 50.0 12
Triceps Pushdown (Cable - Straight Bar) 55.0 12
Triceps Pushdown (Cable - Straight Bar) 55.0 12
Triceps Extension (Dumbbell) 50.0 12
Triceps Extension (Dumbbell) 50.0 10
Triceps Extension (Dumbbell) 50.0 12

Nov. 8, 2019

Weight: 173.1

Rest day.

Nov. 9, 2019

Weight: 173.1

Program: Full Body Push/Pull

Full Body Pull Day 2

  • 3x Romanian Deadlift (Barbell)
  • 3x Leg Curl (dumbbell)
  • 5x Pendlay Row (Barbell)
  • 3x Upright Row (Dumbbell)
  • 3x Reverse Curl (Barbell)
  • 3x Goblet Curl
  • 3x Shrug (Barbell)

More Detail

Exercise Weight Reps
Romanian Deadlift (Barbell) 135.0 10
Romanian Deadlift (Barbell) 145.0 10
Romanian Deadlift (Barbell) 155.0 8
Leg Curl (dumbbell) 40.0 9
Leg Curl (dumbbell) 40.0 8
Leg Curl (dumbbell) 40.0 8
Pendlay Row (Barbell) 165.0 5
Pendlay Row (Barbell) 165.0 5
Pendlay Row (Barbell) 165.0 5
Pendlay Row (Barbell) 165.0 5
Pendlay Row (Barbell) 165.0 5
Upright Row (Dumbbell) 35.0 8
Upright Row (Dumbbell) 30.0 10
Upright Row (Dumbbell) 30.0 10
Reverse Curl (Barbell) 55.0 12
Reverse Curl (Barbell) 55.0 12
Reverse Curl (Barbell) 55.0 12
Goblet Curl 40.0 15
Goblet Curl 40.0 15
Goblet Curl 40.0 15
Shrug (Barbell) 185.0 12
Shrug (Barbell) 225.0 8
Shrug (Barbell) 225.0 8

Nov. 11, 2019

Weight: 172.9

Program: Full Body Push/Pull

Full Body Push Day 1

  • 3x Lunge (Dumbbell)
  • 8x Bench Press (Barbell)
  • 5x Seated Overhead Press (Barbell)
  • 3x Skullcrusher (Barbell)
  • 3x Triceps Rope Drag Pushdown
  • 3x Standing Calf Raise (Dumbbell)

More Detail

Exercise Weight Reps
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
Lunge (Dumbbell) 35.0 12
(W) Bench Press (Barbell) 175.0 2
(W) Bench Press (Barbell) 155.0 2
(W) Bench Press (Barbell) 135.0 4
Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 190.0 5
Bench Press (Barbell) 190.0 5
Bench Press (Barbell) 190.0 5
Bench Press (Barbell) 195.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 120.0 5
Seated Overhead Press (Barbell) 120.0 4
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 12
Skullcrusher (Barbell) 75.0 8
Triceps Rope Drag Pushdown 30.0 12
Triceps Rope Drag Pushdown 30.0 12
Triceps Rope Drag Pushdown 30.0 10
Standing Calf Raise (Dumbbell) 40.0 12
Standing Calf Raise (Dumbbell) 45.0 10
Standing Calf Raise (Dumbbell) 45.0 10

Nov. 12, 2019

Weight: 172.6

Rest day.

Nov. 13, 2019

Weight: 172.4

Program: Full Body Push/Pull

Full Body Pull Day 1

  • 7x Deadlift (Barbell)
  • 5x Pull Up
  • 3x Bent Over One Arm Row (Dumbbell)
  • 3x Bicep Curl (Barbell)
  • 3x Hammer Curl (Dumbbell)
  • 2x 21 Curls
  • 2x Farmer Walks

More Detail

Exercise Weight Reps
(W) Deadlift (Barbell) 225.0 2
(W) Deadlift (Barbell) 135.0 3
Deadlift (Barbell) 265.0 5
Deadlift (Barbell) 265.0 5
Deadlift (Barbell) 265.0 5
Deadlift (Barbell) 275.0 4
Deadlift (Barbell) 275.0 4
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Bent Over One Arm Row (Dumbbell) 70.0 8
Bent Over One Arm Row (Dumbbell) 70.0 8
Bent Over One Arm Row (Dumbbell) 70.0 8
Bicep Curl (Barbell) 85.0 8
Bicep Curl (Barbell) 75.0 10
Bicep Curl (Barbell) 75.0 10
Hammer Curl (Dumbbell) 40.0 12
Hammer Curl (Dumbbell) 40.0 12
Hammer Curl (Dumbbell) 40.0 12
21 Curls 35.0 21
21 Curls 35.0 21
Farmer Walks 70.0 1
Farmer Walks 70.0 1

Nov. 14, 2019

Weight: 172.3

Rest day.

Nov. 15, 2019

Weight: 172.1

Program: Full Body Push/Pull

Full Body Push Day 2

  • 6x Bench Press (Barbell)
  • 7x Squat (Barbell)
  • 4x Hip Thrust (Barbell)
  • 6x Incline Bench Press (Barbell)
  • 3x Decline Bench Press (Dumbbell)
  • 4x Lateral Raise (Dumbbell)
  • 3x Triceps Pushdown (Cable - Straight Bar)

More Detail

Exercise Weight Reps
Bench Press (Barbell) 135.0 3
Bench Press (Barbell) 175.0 2
Bench Press (Barbell) 195.0 2
Bench Press (Barbell) 205.0 2
Bench Press (Barbell) 215.0 2
Bench Press (Barbell) 225.0 1
(W) Squat (Barbell) 155.0 2
(W) Squat (Barbell) 135.0 3
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5
Squat (Barbell) 175.0 5
Squat (Barbell) 175.0 4
Hip Thrust (Barbell) 145.0 8
Hip Thrust (Barbell) 145.0 10
Hip Thrust (Barbell) 145.0 8
Hip Thrust (Barbell) 145.0 8
(W) Incline Bench Press (Barbell) 135.0 3
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 165.0 5
Incline Bench Press (Barbell) 165.0 4
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Decline Bench Press (Dumbbell) 70.0 8
Lateral Raise (Dumbbell) 12.5 12
Lateral Raise (Dumbbell) 12.5 12
Lateral Raise (Dumbbell) 25.0 8
Lateral Raise (Dumbbell) 25.0 8
Triceps Pushdown (Cable - Straight Bar) 55.0 12
Triceps Pushdown (Cable - Straight Bar) 55.0 12
Triceps Pushdown (Cable - Straight Bar) 55.0 12

Nov. 16, 2019

Weight: 172.0

Rest day.

Nov. 17, 2019

Weight: 172.0

Program: Full Body Push/Pull

Full Body Pull Day 2

  • 3x Romanian Deadlift (Barbell)
  • 3x Leg Curl (dumbbell)
  • 5x Pendlay Row (Barbell)
  • 3x Upright Row (Dumbbell)
  • 3x Reverse Curl (Barbell)
  • 3x Goblet Curl
  • 2x Trio Curls
  • 3x Shrug (Dumbbell)

More Detail

Exercise Weight Reps
Romanian Deadlift (Barbell) 135.0 10
Romanian Deadlift (Barbell) 155.0 8
Romanian Deadlift (Barbell) 155.0 8
Leg Curl (dumbbell) 40.0 10
Leg Curl (dumbbell) 40.0 10
Leg Curl (dumbbell) 40.0 7
Pendlay Row (Barbell) 165.0 5
Pendlay Row (Barbell) 165.0 5
Pendlay Row (Barbell) 165.0 5
Pendlay Row (Barbell) 175.0 5
Pendlay Row (Barbell) 175.0 4
Upright Row (Dumbbell) 30.0 10
Upright Row (Dumbbell) 30.0 10
Upright Row (Dumbbell) 30.0 10
Reverse Curl (Barbell) 55.0 15
Reverse Curl (Barbell) 55.0 15
Reverse Curl (Barbell) 55.0 15
Goblet Curl 45.0 12
Goblet Curl 45.0 12
Goblet Curl 45.0 12
Trio Curls 25.0 24
Trio Curls 25.0 24
Shrug (Dumbbell) 70.0 15
Shrug (Dumbbell) 70.0 15
Shrug (Dumbbell) 70.0 15

Nov. 18, 2019

Weight: 171.7

Program: Full Body Push/Pull

Full Body Push Day 1

  • 3x Lunge (Dumbbell)
  • 7x Bench Press (Barbell)
  • 3x Cable Chest Fly (standing)
  • 5x Seated Overhead Press (Barbell)
  • 3x Skullcrusher (Barbell)
  • 3x Triceps Rope Drag Pushdown
  • 3x Standing Calf Raise (Barbell)

More Detail

Exercise Weight Reps
Lunge (Dumbbell) 40.0 9
Lunge (Dumbbell) 40.0 9
Lunge (Dumbbell) 40.0 9
(W) Bench Press (Barbell) 165.0 3
(W) Bench Press (Barbell) 135.0 5
Bench Press (Barbell) 195.0 4
Bench Press (Barbell) 190.0 5
Bench Press (Barbell) 190.0 5
Bench Press (Barbell) 190.0 5
Bench Press (Barbell) 195.0 4
Cable Chest Fly (standing) 20.0 12
Cable Chest Fly (standing) 20.0 12
Cable Chest Fly (standing) 20.0 12
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 115.0 5
Seated Overhead Press (Barbell) 120.0 5
Skullcrusher (Barbell) 75.0 10
Skullcrusher (Barbell) 75.0 10
Skullcrusher (Barbell) 75.0 10
Triceps Rope Drag Pushdown 30.0 12
Triceps Rope Drag Pushdown 30.0 12
Triceps Rope Drag Pushdown 30.0 12
Standing Calf Raise (Barbell) 135.0 12
Standing Calf Raise (Barbell) 135.0 15
Standing Calf Raise (Barbell) 135.0 15

Nov. 19, 2019

Weight: 171.6

Program: Full Body Push/Pull

Afternoon Workout

  • 5x Squat (Barbell)
  • 5x Deadlift (Barbell)
  • 5x Pull Up
  • 3x Bicep Curl (Barbell)
  • 2x Hammer Curl (Dumbbell)

More Detail

Exercise Weight Reps
(W) Squat (Barbell) 135.0 3
Squat (Barbell) 155.0 8
Squat (Barbell) 155.0 8
Squat (Barbell) 165.0 5
Squat (Barbell) 165.0 5
(W) Deadlift (Barbell) 185.0 2
(W) Deadlift (Barbell) 135.0 4
Deadlift (Barbell) 225.0 8
Deadlift (Barbell) 225.0 8
Deadlift (Barbell) 225.0 8
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Pull Up 25.0 5
Bicep Curl (Barbell) 75.0 10
Bicep Curl (Barbell) 75.0 10
Bicep Curl (Barbell) 75.0 10
Hammer Curl (Dumbbell) 40.0 15
Hammer Curl (Dumbbell) 40.0 13