| Exercise | Weight | Reps |
|---|---|---|
| Leg Curl (dumbbell) | 52.5 | 22 |
| Leg Curl (dumbbell) | 52.5 | 20 |
| Leg Curl (dumbbell) | 52.5 | 14 |
| Leg Extension (Dumbbell) | 52.5 | 20 |
| Leg Extension (Dumbbell) | 52.5 | 20 |
| Leg Extension (Dumbbell) | 52.5 | 15 |
| Hack Squat | 90.0 | 15 |
| Hack Squat | 110.0 | 15 |
| Hack Squat | 130.0 | 11 |
| Hack Squat | 130.0 | 10 |
| Leg Press | 140.0 | 25 |
| Leg Press | 140.0 | 23 |
| Leg Press | 140.0 | 25 |
| Romanian Deadlift (Barbell) | 165.0 | 12 |
| Romanian Deadlift (Barbell) | 165.0 | 12 |
| Romanian Deadlift (Barbell) | 165.0 | 12 |
| Hip Thrust (Barbell) | 165.0 | 12 |
| Hip Thrust (Barbell) | 165.0 | 11 |
| Hip Thrust (Barbell) | 165.0 | 12 |
| Standing Calf Raise (Machine) | 160.0 | 15 |
| Standing Calf Raise (Machine) | 160.0 | 15 |
| Standing Calf Raise (Machine) | 160.0 | 15 |
Daily Steps: 1925
| Exercise | Weight | Reps |
|---|---|---|
| Cable Fly (Flat Bench) | 50.0 | 20 |
| Cable Fly (Flat Bench) | 60.0 | 12 |
| Cable Fly (Flat Bench) | 60.0 | 10 |
| Incline Bench Press (Dumbbell) | 75.0 | 10 |
| Incline Bench Press (Dumbbell) | 75.0 | 10 |
| Incline Bench Press (Dumbbell) | 75.0 | 8 |
| Bench Press - Wide Grip (Barbell) | 155.0 | 12 |
| Bench Press - Wide Grip (Barbell) | 165.0 | 10 |
| Bench Press - Wide Grip (Barbell) | 165.0 | 8 |
| Meadows Row | 65.0 | 15 |
| Meadows Row | 65.0 | 15 |
| Meadows Row | 65.0 | 15 |
| Lat Pulldown (Two Singles) | 110.0 | 15 |
| Lat Pulldown (Two Singles) | 110.0 | 12 |
| Lat Pulldown (Two Singles) | 110.0 | 12 |
| Lat Pullover (Back, Dumbbell) | 30.0 | 10 |
| Lat Pullover (Back, Dumbbell) | 30.0 | 10 |
| Lat Pullover (Back, Dumbbell) | 30.0 | 10 |
| Shrug (Hex Bar) | 220.0 | 12 |
| Shrug (Hex Bar) | 220.0 | 10 |
| Shrug (Hex Bar) | 220.0 | 12 |
Daily Steps: 3634
| Exercise | Weight | Reps |
|---|---|---|
| Triceps Pushdown (Cable - Straight Bar) | 140.0 | 20 |
| Triceps Pushdown (Cable - Straight Bar) | 140.0 | 18 |
| Bicep Curl (Cable) | 120.0 | 18 |
| Bicep Curl (Cable) | 120.0 | 18 |
| Arnold Curl | 50.0 | 10 |
| Arnold Curl | 50.0 | 9 |
| Arnold Curl | 50.0 | 10 |
| Reverse Curl (Barbell) | 75.0 | 12 |
| Reverse Curl (Barbell) | 75.0 | 12 |
| Preacher Curl (Dumbbell) | 30.0 | 12 |
| Preacher Curl (Dumbbell) | 30.0 | 12 |
| Preacher Curl (Dumbbell) | 30.0 | 10 |
| 21 Curls | 40.0 | 21 |
| Skullcrusher (Barbell) | 85.0 | 12 |
| Skullcrusher (Barbell) | 85.0 | 11 |
| Skullcrusher (Barbell) | 85.0 | 9 |
| Close Grip Bench Press (Ez Curl Bar) | 85.0 | 12 |
| Close Grip Bench Press (Ez Curl Bar) | 85.0 | 7 |
| Close Grip Bench Press (Ez Curl Bar) | 85.0 | 8 |
| Triceps Pushdown (Reverse Grip) | 110.0 | 15 |
| Triceps Pushdown (Reverse Grip) | 110.0 | 15 |
Daily Steps: 2916
Weightlifting Rest Day.
Daily Steps: 4639
| Exercise | Weight | Reps |
|---|---|---|
| Upper Chest Fly | 50.0 | 15 |
| Upper Chest Fly | 50.0 | 15 |
| Upper Chest Fly | 60.0 | 10 |
| Bench Press (Dumbbell) | 75.0 | 13 |
| Bench Press (Dumbbell) | 80.0 | 9 |
| Bench Press (Dumbbell) | 80.0 | 8 |
| Lower Chest Fly | 50.0 | 13 |
| Lower Chest Fly | 50.0 | 14 |
| Lower Chest Fly | 50.0 | 13 |
| T Bar (Rear Delts, Chest Supported) | 85.0 | 17 |
| T Bar (Rear Delts, Chest Supported) | 90.0 | 12 |
| T Bar (Rear Delts, Chest Supported) | 90.0 | 12 |
| Reverse Fly (Dumbbell) | 20.0 | 15 |
| Reverse Fly (Dumbbell) | 20.0 | 14 |
| Reverse Fly (Dumbbell) | 25.0 | 9 |
| Lateral Raise (Cable) | 30.0 | 13 |
| Lateral Raise (Cable) | 30.0 | 12 |
| Lateral Raise (Cable) | 30.0 | 10 |
| Lateral Raise (Cable) | 20.0 | 8 |
| Lateral Raise (Cable) | 10.0 | 11 |
| Cross-Body Side Deltoid Raises | 30.0 | 10 |
| Cross-Body Side Deltoid Raises | 30.0 | 10 |
| Triceps Pushdown (Rope) | 90.0 | 10 |
| Triceps Pushdown (Rope) | 90.0 | 10 |
| Triceps Extension (Cable) | 90.0 | 10 |
| Triceps Extension (Cable) | 90.0 | 9 |
Daily Steps: 5193
Weightlifting Rest Day.
Daily Steps: 2550
| Exercise | Weight | Reps |
|---|---|---|
| Rope Lat Pushdown | 120.0 | 17 |
| Rope Lat Pushdown | 120.0 | 16 |
| Rope Lat Pushdown | 120.0 | 12 |
| Pull Up | 0.0 | 10 |
| Pull Up | 25.0 | 5 |
| Pull Up | 25.0 | 5 |
| T Bar Row (Chest Supported) | 85.0 | 15 |
| T Bar Row (Chest Supported) | 90.0 | 10 |
| T Bar Row (Chest Supported) | 90.0 | 11 |
| Bicep Curl (Barbell) | 95.0 | 13 |
| Bicep Curl (Barbell) | 100.0 | 11 |
| Bicep Curl (Barbell) | 100.0 | 9 |
| Bicep Curl (Barbell) | 105.0 | 8 |
| Hammer Curl (Dumbbell) | 40.0 | 15 |
| Hammer Curl (Dumbbell) | 40.0 | 15 |
| Spider Goblet Curl | 60.0 | 15 |
| Spider Goblet Curl | 60.0 | 13 |
| Spider Goblet Curl | 60.0 | 11 |
| Shrug (Dumbbell) | 80.0 | 25 |
| Shrug (Dumbbell) | 80.0 | 21 |
| Shrug (Dumbbell) | 80.0 | 21 |
Daily Steps: 4354
| Exercise | Weight | Reps |
|---|---|---|
| Leg Curl (dumbbell) | 52.5 | 23 |
| Leg Curl (dumbbell) | 52.5 | 18 |
| Leg Curl (dumbbell) | 52.5 | 15 |
| Leg Extension (Dumbbell) | 52.5 | 21 |
| Leg Extension (Dumbbell) | 52.5 | 18 |
| Leg Extension (Dumbbell) | 52.5 | 20 |
| Hack Squat | 110.0 | 15 |
| Hack Squat | 110.0 | 15 |
| Hack Squat | 130.0 | 11 |
| Hack Squat | 130.0 | 10 |
| Leg Press | 140.0 | 27 |
| Leg Press | 150.0 | 18 |
| Leg Press | 150.0 | 18 |
| Romanian Deadlift (Barbell) | 165.0 | 13 |
| Romanian Deadlift (Barbell) | 165.0 | 13 |
| Romanian Deadlift (Barbell) | 175.0 | 10 |
| Hip Thrust (Barbell) | 135.0 | 15 |
| Hip Thrust (Barbell) | 155.0 | 13 |
| Hip Thrust (Barbell) | 175.0 | 10 |
Daily Steps: 4587
| Exercise | Weight | Reps |
|---|---|---|
| Cable Fly (Flat Bench) | 50.0 | 21 |
| Cable Fly (Flat Bench) | 60.0 | 13 |
| Cable Fly (Flat Bench) | 60.0 | 12 |
| Incline Bench Press (Dumbbell) | 75.0 | 11 |
| Incline Bench Press (Dumbbell) | 75.0 | 11 |
| Incline Bench Press (Dumbbell) | 75.0 | 9 |
| Bench Press - Wide Grip (Barbell) | 165.0 | 11 |
| Bench Press - Wide Grip (Barbell) | 165.0 | 10 |
| Bench Press - Wide Grip (Barbell) | 175.0 | 8 |
| Meadows Row | 70.0 | 11 |
| Meadows Row | 70.0 | 11 |
| Meadows Row | 70.0 | 11 |
| Lat Pulldown (Two Singles) | 110.0 | 15 |
| Lat Pulldown (Two Singles) | 120.0 | 10 |
| Lat Pulldown (Two Singles) | 130.0 | 9 |
| Lat Pullover (Back, Dumbbell) | 30.0 | 11 |
| Lat Pullover (Back, Dumbbell) | 30.0 | 11 |
| Lat Pullover (Back, Dumbbell) | 30.0 | 11 |
Daily Steps: 4877
| Exercise | Weight | Reps |
|---|---|---|
| Triceps Pushdown (Cable - Straight Bar) | 140.0 | 20 |
| Triceps Pushdown (Cable - Straight Bar) | 140.0 | 20 |
| Bicep Curl (Cable) | 120.0 | 20 |
| Bicep Curl (Cable) | 120.0 | 20 |
| Arnold Curl | 50.0 | 11 |
| Arnold Curl | 50.0 | 11 |
| Arnold Curl | 50.0 | 9 |
| Reverse Curl (Barbell) | 75.0 | 13 |
| Reverse Curl (Barbell) | 75.0 | 12 |
| Preacher Curl (Dumbbell) | 30.0 | 14 |
| Preacher Curl (Dumbbell) | 30.0 | 13 |
| Preacher Curl (Dumbbell) | 30.0 | 12 |
| 21 Curls | 40.0 | 24 |
| Skullcrusher (Barbell) | 80.0 | 15 |
| Skullcrusher (Barbell) | 85.0 | 12 |
| Skullcrusher (Barbell) | 90.0 | 8 |
| Close Grip Bench Press (Ez Curl Bar) | 80.0 | 14 |
| Close Grip Bench Press (Ez Curl Bar) | 85.0 | 10 |
| Close Grip Bench Press (Ez Curl Bar) | 90.0 | 8 |
| Triceps Pushdown (Reverse Grip) | 110.0 | 19 |
| Triceps Pushdown (Reverse Grip) | 120.0 | 13 |
Daily Steps: 3783
| Exercise | Weight | Reps |
|---|---|---|
| Shrug (Hex Bar) | 200.0 | 20 |
| Shrug (Hex Bar) | 220.0 | 13 |
| Shrug (Hex Bar) | 220.0 | 15 |
| (W) Front Squat (Barbell) | 95.0 | 8 |
| Front Squat (Barbell) | 115.0 | 10 |
| Front Squat (Barbell) | 115.0 | 10 |
| Front Squat (Barbell) | 115.0 | 10 |
| (W) Deadlift And Shrug | 135.0 | 5 |
| (W) Deadlift And Shrug | 185.0 | 5 |
| Deadlift And Shrug | 225.0 | 6 |
| Deadlift And Shrug | 225.0 | 6 |
| Deadlift And Shrug | 225.0 | 6 |
| Seated Overhead Press (Dumbbell) | 50.0 | 9 |
| Seated Overhead Press (Dumbbell) | 50.0 | 9 |
| Seated Overhead Press (Dumbbell) | 50.0 | 9 |
| Cross-Body Side Deltoid Raises | 30.0 | 13 |
| Cross-Body Side Deltoid Raises | 30.0 | 13 |
| Cross-Body Side Deltoid Raises | 30.0 | 13 |
| Lateral Raise Heavy Partials | 50.0 | 12 |
| Lateral Raise Heavy Partials | 50.0 | 12 |
| Lateral Raise Heavy Partials | 50.0 | 12 |
Daily Steps: 3943
Weightlifting Rest Day.
Daily Steps: 3921
| Exercise | Weight | Reps |
|---|---|---|
| Upper Chest Fly | 50.0 | 17 |
| Upper Chest Fly | 60.0 | 11 |
| Upper Chest Fly | 60.0 | 11 |
| Bench Press (Dumbbell) | 75.0 | 14 |
| Bench Press (Dumbbell) | 80.0 | 10 |
| Bench Press (Dumbbell) | 80.0 | 8 |
| Decline Bench Press (Barbell) | 155.0 | 12 |
| Decline Bench Press (Barbell) | 175.0 | 10 |
| Lower Chest Fly | 50.0 | 13 |
| Lower Chest Fly | 50.0 | 13 |
| T Bar (Rear Delts, Chest Supported) | 90.0 | 13 |
| T Bar (Rear Delts, Chest Supported) | 90.0 | 13 |
| T Bar (Rear Delts, Chest Supported) | 90.0 | 13 |
| Reverse Fly (Dumbbell) | 20.0 | 16 |
| Reverse Fly (Dumbbell) | 25.0 | 10 |
| Reverse Fly (Dumbbell) | 25.0 | 10 |
| Lateral Raise (Cable) | 30.0 | 14 |
| Lateral Raise (Cable) | 30.0 | 12 |
| Lateral Raise (Cable) | 32.5 | 9 |
| Incline Y-Deltoid Raises | 12.5 | 17 |
| Incline Y-Deltoid Raises | 15.0 | 16 |
| Triceps Pushdown (Rope) | 90.0 | 12 |
| Triceps Pushdown (Rope) | 90.0 | 10 |
| Triceps Extension (Cable) | 90.0 | 10 |
| Triceps Extension (Cable) | 90.0 | 9 |
Daily Steps: 4804
| Exercise | Weight | Reps |
|---|---|---|
| Rope Lat Pushdown | 120.0 | 18 |
| Rope Lat Pushdown | 120.0 | 16 |
| Rope Lat Pushdown | 120.0 | 9 |
| Pull Up | 0.0 | 11 |
| Pull Up | 25.0 | 6 |
| Pull Up | 25.0 | 6 |
| T Bar Row (Chest Supported) | 90.0 | 12 |
| T Bar Row (Chest Supported) | 90.0 | 12 |
| T Bar Row (Chest Supported) | 90.0 | 12 |
| Bicep Curl (Barbell) | 95.0 | 14 |
| Bicep Curl (Barbell) | 100.0 | 12 |
| Bicep Curl (Barbell) | 100.0 | 10 |
| Hammer Curl (Dumbbell) | 40.0 | 17 |
| Hammer Curl (Dumbbell) | 40.0 | 16 |
| Spider Goblet Curl | 60.0 | 15 |
| Spider Goblet Curl | 60.0 | 14 |
| Spider Goblet Curl | 60.0 | 13 |
| Shrug (Dumbbell) | 80.0 | 23 |
| Shrug (Dumbbell) | 80.0 | 20 |
| Shrug (Dumbbell) | 80.0 | 21 |
Daily Steps: 4745
| Exercise | Weight | Reps |
|---|---|---|
| Leg Curl (dumbbell) | 52.5 | 25 |
| Leg Curl (dumbbell) | 52.5 | 15 |
| Leg Extension (Dumbbell) | 52.5 | 23 |
| Leg Extension (Dumbbell) | 52.5 | 17 |
| Hack Squat | 110.0 | 15 |
| Hack Squat | 130.0 | 12 |
| Hack Squat | 140.0 | 10 |
| Hack Squat | 140.0 | 9 |
| Leg Press | 150.0 | 20 |
| Leg Press | 150.0 | 20 |
| Leg Press | 150.0 | 20 |
| Romanian Deadlift (Barbell) | 165.0 | 15 |
| Romanian Deadlift (Barbell) | 175.0 | 11 |
| Romanian Deadlift (Barbell) | 175.0 | 11 |
| Hip Thrust (Barbell) | 135.0 | 17 |
| Hip Thrust (Barbell) | 155.0 | 15 |
| Hip Thrust (Barbell) | 175.0 | 12 |
| Standing Calf Raise (Machine) | 160.0 | 21 |
| Standing Calf Raise (Machine) | 160.0 | 16 |
| Standing Calf Raise (Machine) | 160.0 | 15 |
Daily Steps: 4839
| Exercise | Weight | Reps |
|---|---|---|
| Cable Fly (Flat Bench) | 60.0 | 15 |
| Cable Fly (Flat Bench) | 60.0 | 14 |
| Cable Fly (Flat Bench) | 60.0 | 10 |
| Incline Bench Press (Dumbbell) | 75.0 | 12 |
| Incline Bench Press (Dumbbell) | 75.0 | 11 |
| Incline Bench Press (Dumbbell) | 75.0 | 10 |
| Bench Press - Wide Grip (Barbell) | 165.0 | 12 |
| Bench Press - Wide Grip (Barbell) | 175.0 | 9 |
| Bench Press - Wide Grip (Barbell) | 185.0 | 6 |
| Meadows Row | 70.0 | 12 |
| Meadows Row | 70.0 | 12 |
| Meadows Row | 75.0 | 10 |
| Lat Pulldown (Two Singles) | 120.0 | 11 |
| Lat Pulldown (Two Singles) | 120.0 | 11 |
| Lat Pulldown (Two Singles) | 120.0 | 11 |
| Lat Pullover (Back, Dumbbell) | 30.0 | 12 |
| Lat Pullover (Back, Dumbbell) | 30.0 | 12 |
| Lat Pullover (Back, Dumbbell) | 30.0 | 12 |
Daily Steps: 5502
| Exercise | Weight | Reps |
|---|---|---|
| Triceps Pushdown (Cable - Straight Bar) | 140.0 | 21 |
| Triceps Pushdown (Cable - Straight Bar) | 150.0 | 14 |
| Bicep Curl (Cable) | 130.0 | 15 |
| Bicep Curl (Cable) | 130.0 | 15 |
| Arnold Curl | 50.0 | 12 |
| Arnold Curl | 50.0 | 10 |
| Arnold Curl | 50.0 | 10 |
| Reverse Curl (Barbell) | 75.0 | 15 |
| Reverse Curl (Barbell) | 75.0 | 12 |
| Preacher Curl (Dumbbell) | 30.0 | 15 |
| Preacher Curl (Dumbbell) | 30.0 | 15 |
| Preacher Curl (Dumbbell) | 30.0 | 12 |
| 21 Curls | 40.0 | 25 |
| Skullcrusher (Barbell) | 85.0 | 13 |
| Skullcrusher (Barbell) | 90.0 | 11 |
| Skullcrusher (Barbell) | 95.0 | 8 |
| Close Grip Bench Press (Ez Curl Bar) | 85.0 | 10 |
| Close Grip Bench Press (Ez Curl Bar) | 90.0 | 9 |
| Close Grip Bench Press (Ez Curl Bar) | 95.0 | 7 |
| Triceps Pushdown (Reverse Grip) | 120.0 | 14 |
| Triceps Pushdown (Reverse Grip) | 120.0 | 13 |
Daily Steps: 5120
| Exercise | Weight | Reps |
|---|---|---|
| Shrug (Hex Bar) | 220.0 | 15 |
| Shrug (Hex Bar) | 220.0 | 15 |
| Shrug (Hex Bar) | 220.0 | 16 |
| (W) Front Squat (Barbell) | 95.0 | 8 |
| Front Squat (Barbell) | 115.0 | 15 |
| Front Squat (Barbell) | 125.0 | 10 |
| Front Squat (Barbell) | 125.0 | 10 |
| (W) Deadlift And Shrug | 135.0 | 5 |
| (W) Deadlift And Shrug | 185.0 | 5 |
| Deadlift And Shrug | 225.0 | 7 |
| Deadlift And Shrug | 225.0 | 7 |
| Deadlift And Shrug | 245.0 | 5 |
| Seated Overhead Press (Dumbbell) | 50.0 | 10 |
| Seated Overhead Press (Dumbbell) | 50.0 | 10 |
| Seated Overhead Press (Dumbbell) | 50.0 | 8 |
| Cross-Body Side Deltoid Raises | 32.5 | 10 |
| Cross-Body Side Deltoid Raises | 32.5 | 10 |
| Cross-Body Side Deltoid Raises | 32.5 | 10 |
| Lateral Raise Heavy Partials | 50.0 | 14 |
| Lateral Raise Heavy Partials | 50.0 | 13 |
| Lateral Raise Heavy Partials | 50.0 | 12 |
Daily Steps: 4728
Weightlifting Rest Day.
Daily Steps: 3159
| Exercise | Weight | Reps |
|---|---|---|
| Upper Chest Fly | 50.0 | 16 |
| Upper Chest Fly | 50.0 | 14 |
| Upper Chest Fly | 60.0 | 10 |
| Bench Press (Dumbbell) | 80.0 | 10 |
| Bench Press (Dumbbell) | 80.0 | 9 |
| Bench Press (Dumbbell) | 80.0 | 7 |
| Decline Bench Press (Barbell) | 155.0 | 13 |
| Decline Bench Press (Barbell) | 175.0 | 8 |
| Lower Chest Fly | 50.0 | 14 |
| Lower Chest Fly | 50.0 | 13 |
| T Bar (Rear Delts, Chest Supported) | 90.0 | 15 |
| T Bar (Rear Delts, Chest Supported) | 90.0 | 15 |
| T Bar (Rear Delts, Chest Supported) | 90.0 | 15 |
| Reverse Fly (Dumbbell) | 25.0 | 10 |
| Reverse Fly (Dumbbell) | 25.0 | 10 |
| Reverse Fly (Dumbbell) | 25.0 | 10 |
| Lateral Raise (Cable) | 32.5 | 10 |
| Lateral Raise (Cable) | 32.5 | 10 |
| Lateral Raise (Cable) | 32.5 | 10 |
| Incline Y-Deltoid Raises | 20.0 | 15 |
| Incline Y-Deltoid Raises | 20.0 | 15 |
| Triceps Pushdown (Rope) | 90.0 | 13 |
| Triceps Pushdown (Rope) | 90.0 | 12 |
| Triceps Extension (Cable) | 90.0 | 10 |
| Triceps Extension (Cable) | 90.0 | 9 |
Daily Steps: 4599
| Exercise | Weight | Reps |
|---|---|---|
| Rope Lat Pushdown | 120.0 | 20 |
| Rope Lat Pushdown | 130.0 | 10 |
| Rope Lat Pushdown | 130.0 | 10 |
| Pull Up | 0.0 | 9 |
| Pull Up | 25.0 | 6 |
| Pull Up | 25.0 | 5 |
| T Bar Row (Chest Supported) | 90.0 | 12 |
| T Bar Row (Chest Supported) | 90.0 | 12 |
| T Bar Row (Chest Supported) | 90.0 | 12 |
| Bicep Curl (Barbell) | 95.0 | 12 |
| Bicep Curl (Barbell) | 95.0 | 12 |
| Bicep Curl (Barbell) | 100.0 | 10 |
| Hammer Curl (Dumbbell) | 40.0 | 14 |
| Hammer Curl (Dumbbell) | 40.0 | 14 |
| Spider Goblet Curl | 60.0 | 16 |
| Spider Goblet Curl | 60.0 | 17 |
| Spider Goblet Curl | 60.0 | 12 |
| Shrug (Dumbbell) | 80.0 | 20 |
| Shrug (Dumbbell) | 80.0 | 20 |
| Shrug (Dumbbell) | 80.0 | 20 |
Daily Steps: 2510
| Exercise | Weight | Reps |
|---|---|---|
| Leg Curl (dumbbell) | 52.5 | 26 |
| Leg Curl (dumbbell) | 52.5 | 21 |
| Leg Extension (Dumbbell) | 52.5 | 21 |
| Leg Extension (Dumbbell) | 52.5 | 15 |
| Hack Squat | 110.0 | 16 |
| Hack Squat | 130.0 | 14 |
| Hack Squat | 140.0 | 11 |
| Hack Squat | 140.0 | 10 |
| Leg Press | 150.0 | 22 |
| Leg Press | 150.0 | 21 |
| Leg Press | 150.0 | 21 |
| Romanian Deadlift (Barbell) | 175.0 | 12 |
| Romanian Deadlift (Barbell) | 175.0 | 12 |
| Romanian Deadlift (Barbell) | 175.0 | 12 |
| Hip Thrust (Barbell) | 135.0 | 20 |
| Hip Thrust (Barbell) | 155.0 | 17 |
| Hip Thrust (Barbell) | 175.0 | 13 |
| Standing Calf Raise (Machine) | 160.0 | 25 |
| Standing Calf Raise (Machine) | 160.0 | 18 |
| Standing Calf Raise (Machine) | 160.0 | 13 |
Daily Steps: 4142
| Exercise | Weight | Reps |
|---|---|---|
| Cable Fly (Flat Bench) | 60.0 | 16 |
| Cable Fly (Flat Bench) | 60.0 | 12 |
| Cable Fly (Flat Bench) | 60.0 | 12 |
| Incline Bench Press (Dumbbell) | 75.0 | 10 |
| Incline Bench Press (Dumbbell) | 75.0 | 10 |
| Incline Bench Press (Dumbbell) | 75.0 | 9 |
| Bench Press - Wide Grip (Barbell) | 175.0 | 10 |
| Bench Press - Wide Grip (Barbell) | 175.0 | 8 |
| Bench Press - Wide Grip (Barbell) | 185.0 | 7 |
| Meadows Row | 75.0 | 11 |
| Meadows Row | 75.0 | 11 |
| Meadows Row | 75.0 | 11 |
| Lat Pulldown (Two Singles) | 120.0 | 12 |
| Lat Pulldown (Two Singles) | 130.0 | 10 |
| Lat Pulldown (Two Singles) | 130.0 | 10 |
| Lat Pullover (Back, Dumbbell) | 30.0 | 14 |
| Lat Pullover (Back, Dumbbell) | 30.0 | 14 |
| Lat Pullover (Back, Dumbbell) | 30.0 | 14 |
Daily Steps: 3807
Weightlifting Rest Day.
Daily Steps: 42
| Exercise | Weight | Reps |
|---|---|---|
| Triceps Pushdown (Cable - Straight Bar) | 150.0 | 15 |
| Triceps Pushdown (Cable - Straight Bar) | 150.0 | 15 |
| Bicep Curl (Cable) | 130.0 | 16 |
| Bicep Curl (Cable) | 130.0 | 16 |
| Arnold Curl | 50.0 | 12 |
| Arnold Curl | 50.0 | 11 |
| Arnold Curl | 50.0 | 9 |
| Reverse Curl (Barbell) | 75.0 | 14 |
| Reverse Curl (Barbell) | 75.0 | 13 |
| Preacher Curl (Dumbbell) | 30.0 | 16 |
| Preacher Curl (Dumbbell) | 30.0 | 15 |
| Preacher Curl (Dumbbell) | 30.0 | 14 |
| 21 Curls | 40.0 | 27 |
| Skullcrusher (Barbell) | 85.0 | 15 |
| Skullcrusher (Barbell) | 90.0 | 10 |
| Skullcrusher (Barbell) | 95.0 | 8 |
| Close Grip Bench Press (Ez Curl Bar) | 85.0 | 12 |
| Close Grip Bench Press (Ez Curl Bar) | 90.0 | 10 |
| Close Grip Bench Press (Ez Curl Bar) | 95.0 | 6 |
| Triceps Pushdown (Reverse Grip) | 120.0 | 15 |
| Triceps Pushdown (Reverse Grip) | 120.0 | 15 |
Daily Steps: 4820