Workout and Weight History

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April 16, 2023

Weight: 186.3

Program: Shoulder Focus

Midday Workout

  • 4x Hack Squat
  • 3x Bulgarian Split Squat
  • 3x Leg Press
  • 4x Lat Pulldown (Cable)
  • 3x T Bar Row (Chest Supported)
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Hack Squat 90.0 8
Hack Squat 90.0 10
Hack Squat 90.0 10
Hack Squat 90.0 10
Bulgarian Split Squat 50.0 10
Bulgarian Split Squat 50.0 10
Bulgarian Split Squat 50.0 10
Leg Press 270.0 10
Leg Press 270.0 10
Leg Press 270.0 10
Lat Pulldown (Cable) 130.0 12
Lat Pulldown (Cable) 130.0 10
Lat Pulldown (Cable) 140.0 8
Lat Pulldown (Cable) 140.0 8
T Bar Row (Chest Supported) 95.0 8
T Bar Row (Chest Supported) 95.0 8
T Bar Row (Chest Supported) 95.0 8
Shrug (Hex Bar) 290.0 10
Shrug (Hex Bar) 290.0 10
Shrug (Hex Bar) 290.0 10

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:15:20)

Daily Steps: 5620

April 17, 2023

Weight: 186.4

Program: Shoulder Focus

B2023SF: Arms 1

  • 3x Bicep Curl (Barbell)
  • 3x Incline Curl (Dumbbell)
  • 3x Spider Curl
  • 3x Preacher Curl (Barbell)
  • 4x Bench Press - Close Grip (Barbell)
  • 3x Triceps Extension (Cable)
  • 2x Ab Wheel

More Detail

Exercise Weight Reps
Bicep Curl (Barbell) 110.0 10
Bicep Curl (Barbell) 110.0 10
Bicep Curl (Barbell) 120.0 6
Incline Curl (Dumbbell) 40.0 10
Incline Curl (Dumbbell) 40.0 10
Incline Curl (Dumbbell) 40.0 8
Spider Curl 40.0 6
Spider Curl 40.0 6
Spider Curl 40.0 6
Preacher Curl (Barbell) 70.0 11
Preacher Curl (Barbell) 70.0 8
Preacher Curl (Barbell) 70.0 8
(W) Bench Press - Close Grip (Barbell) 135.0 6
Bench Press - Close Grip (Barbell) 175.0 12
Bench Press - Close Grip (Barbell) 185.0 7
Bench Press - Close Grip (Barbell) 185.0 8
Triceps Extension (Cable) 150.0 8
Triceps Extension (Cable) 150.0 7
Triceps Extension (Cable) 150.0 6
Ab Wheel 0.0 12
Ab Wheel 0.0 12

Daily Steps: 7234

April 18, 2023

Weight: 186.5

Weightlifting Rest Day.

Daily Steps: 6395

April 19, 2023

Weight: 186.5

Program: Shoulder Focus

B2023SF: Chest/Shoulders 1

  • 7x Bench Press (Barbell)
  • 3x Cable Crossover
  • 3x Lateral Raise Heavy Partials
  • 3x Incline Y-Deltoid Raises
  • 3x Cross-Body Side Deltoid Raises
  • 3x Hanging Leg Raise

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 135.0 6
(W) Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 225.0 3
Bench Press (Barbell) 245.0 2
Bench Press (Barbell) 195.0 10
Bench Press (Barbell) 195.0 8
Bench Press (Barbell) 195.0 6
Cable Crossover 70.0 12
Cable Crossover 70.0 11
Cable Crossover 70.0 11
Lateral Raise Heavy Partials 40.0 18
Lateral Raise Heavy Partials 40.0 18
Lateral Raise Heavy Partials 40.0 18
Incline Y-Deltoid Raises 25.0 11
Incline Y-Deltoid Raises 25.0 11
Incline Y-Deltoid Raises 25.0 11
Cross-Body Side Deltoid Raises 35.0 9
Cross-Body Side Deltoid Raises 35.0 9
Cross-Body Side Deltoid Raises 35.0 8
Hanging Leg Raise 0.0 9
Hanging Leg Raise 0.0 9
Hanging Leg Raise 0.0 9

Daily Steps: 4964

April 20, 2023

Weight: 186.5

Weightlifting Rest Day.

Daily Steps: 5325

April 21, 2023

Weight: 186.5

Program: Shoulder Focus

B2023SF: Arms 2

  • 4x Overhead Press (Barbell, Kneeling)
  • 2x Single Arm Preacher Cable Curls
  • 3x EZ Curl
  • 2x 21’s (barbell)
  • 3x Hammer Curl (Dumbbell)
  • 3x Skullcrusher (Barbell)
  • 3x Triceps Pushdown (Rope)

More Detail

Exercise Weight Reps
(W) Overhead Press (Barbell, Kneeling) 95.0 6
Overhead Press (Barbell, Kneeling) 115.0 9
Overhead Press (Barbell, Kneeling) 115.0 9
Overhead Press (Barbell, Kneeling) 115.0 7
Single Arm Preacher Cable Curls 60.0 9
Single Arm Preacher Cable Curls 60.0 9
EZ Curl 95.0 10
EZ Curl 95.0 10
EZ Curl 95.0 10
21’s (barbell) 75.0 21
21’s (barbell) 75.0 16
Hammer Curl (Dumbbell) 50.0 10
Hammer Curl (Dumbbell) 50.0 10
Hammer Curl (Dumbbell) 50.0 8
Skullcrusher (Barbell) 110.0 11
Skullcrusher (Barbell) 110.0 10
Skullcrusher (Barbell) 110.0 7
Triceps Pushdown (Rope) 120.0 10
Triceps Pushdown (Rope) 120.0 10
Triceps Pushdown (Rope) 120.0 8

Daily Steps: 7126

April 22, 2023

Weight: 186.5

Program: Shoulder Focus

Midday Workout

  • 8x Squat (Barbell)
  • 3x Leg Press
  • 3x T Bar Row (Chest Supported)
  • 2x Hanging Knee Raise With Twist

More Detail

Exercise Weight Reps
(W) Squat (Barbell) 135.0 5
(W) Squat (Barbell) 185.0 5
Squat (Barbell) 205.0 3
Squat (Barbell) 225.0 3
Squat (Barbell) 225.0 3
Squat (Barbell) 175.0 10
Squat (Barbell) 175.0 10
Squat (Barbell) 175.0 10
Leg Press 270.0 10
Leg Press 290.0 10
Leg Press 310.0 8
T Bar Row (Chest Supported) 90.0 8
T Bar Row (Chest Supported) 90.0 8
T Bar Row (Chest Supported) 90.0 8
Hanging Knee Raise With Twist 0.0 8
Hanging Knee Raise With Twist 0.0 8

Daily Steps: 4848

April 23, 2023

Weight: 186.5

Weightlifting Rest Day.

Daily Steps: 3212

April 24, 2023

Weight: 186.5

Program: Shoulder Focus

B2023SF: Chest/Shoulders 2

  • 4x Incline Bench Press (Dumbbell)
  • 3x Cable Fly (Flat Bench)
  • 3x Decline Bench Press (Barbell)
  • 3x Lateral Raise Heavy Partials
  • 3x Incline Y-Deltoid Raises
  • 3x Cross-Body Side Deltoid Raises

More Detail

Exercise Weight Reps
(W) Incline Bench Press (Dumbbell) 50.0 8
Incline Bench Press (Dumbbell) 80.0 10
Incline Bench Press (Dumbbell) 80.0 10
Incline Bench Press (Dumbbell) 80.0 8
Cable Fly (Flat Bench) 60.0 10
Cable Fly (Flat Bench) 60.0 10
Cable Fly (Flat Bench) 60.0 10
Decline Bench Press (Barbell) 185.0 12
Decline Bench Press (Barbell) 195.0 8
Decline Bench Press (Barbell) 195.0 8
Lateral Raise Heavy Partials 40.0 20
Lateral Raise Heavy Partials 40.0 20
Lateral Raise Heavy Partials 45.0 12
Incline Y-Deltoid Raises 25.0 12
Incline Y-Deltoid Raises 25.0 12
Incline Y-Deltoid Raises 25.0 12
Cross-Body Side Deltoid Raises 35.0 10
Cross-Body Side Deltoid Raises 35.0 10
Cross-Body Side Deltoid Raises 35.0 9

Daily Steps: 3810

April 25, 2023

Weight: 186.9

Program: Shoulder Focus

B2023SF: Arms 1

  • 3x Bicep Curl (Barbell)
  • 3x Incline Curl (Dumbbell)
  • 3x Spider Curl
  • 3x Preacher Curl (Barbell)
  • 4x Bench Press - Close Grip (Barbell)
  • 3x Triceps Extension (Cable)
  • 2x Ab Wheel

More Detail

Exercise Weight Reps
Bicep Curl (Barbell) 110.0 11
Bicep Curl (Barbell) 110.0 10
Bicep Curl (Barbell) 120.0 6
Incline Curl (Dumbbell) 40.0 11
Incline Curl (Dumbbell) 40.0 11
Incline Curl (Dumbbell) 40.0 9
Spider Curl 40.0 7
Spider Curl 40.0 6
Spider Curl 40.0 6
Preacher Curl (Barbell) 70.0 12
Preacher Curl (Barbell) 75.0 7
Preacher Curl (Barbell) 75.0 6
(W) Bench Press - Close Grip (Barbell) 135.0 6
Bench Press - Close Grip (Barbell) 185.0 10
Bench Press - Close Grip (Barbell) 185.0 7
Bench Press - Close Grip (Barbell) 185.0 7
Triceps Extension (Cable) 130.0 10
Triceps Extension (Cable) 130.0 10
Triceps Extension (Cable) 130.0 7
Ab Wheel 0.0 15
Ab Wheel 0.0 15

Daily Steps: 7914

April 26, 2023

Weight: 186.9

Program: Shoulder Focus

Afternoon Workout

  • 2x Leg Curl (dumbbell)
  • 4x Hack Squat
  • 3x Bulgarian Split Squat
  • 3x Lat Pulldown (Cable)
  • 3x T Bar Row (Chest Supported)
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 15
Leg Curl (dumbbell) 52.5 15
Hack Squat 90.0 10
Hack Squat 90.0 10
Hack Squat 110.0 10
Hack Squat 110.0 10
Bulgarian Split Squat 50.0 12
Bulgarian Split Squat 55.0 9
Bulgarian Split Squat 55.0 8
Lat Pulldown (Cable) 130.0 10
Lat Pulldown (Cable) 130.0 10
Lat Pulldown (Cable) 130.0 9
T Bar Row (Chest Supported) 90.0 10
T Bar Row (Chest Supported) 90.0 9
T Bar Row (Chest Supported) 90.0 8
Shrug (Hex Bar) 290.0 10
Shrug (Hex Bar) 290.0 10
Shrug (Hex Bar) 290.0 10

Daily Steps: 5351

April 27, 2023

Weight: 186.9

Weightlifting Rest Day.

Daily Steps: 7029

April 28, 2023

Weight: 186.8

Program: Shoulder Focus

B2023SF: Chest/Shoulders 1

  • 8x Bench Press (Barbell)
  • 3x Cable Crossover
  • 3x Lateral Raise Heavy Partials
  • 3x Incline Y-Deltoid Raises
  • 3x Cross-Body Side Deltoid Raises
  • 3x Hanging Leg Raise

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 135.0 8
(W) Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 225.0 7
Bench Press (Barbell) 245.0 2
Bench Press (Barbell) 255.0 2
Bench Press (Barbell) 205.0 9
Bench Press (Barbell) 205.0 7
Bench Press (Barbell) 205.0 5
Cable Crossover 70.0 12
Cable Crossover 80.0 8
Cable Crossover 80.0 8
Lateral Raise Heavy Partials 45.0 12
Lateral Raise Heavy Partials 45.0 12
Lateral Raise Heavy Partials 45.0 12
Incline Y-Deltoid Raises 25.0 12
Incline Y-Deltoid Raises 25.0 12
Incline Y-Deltoid Raises 30.0 8
Cross-Body Side Deltoid Raises 35.0 11
Cross-Body Side Deltoid Raises 35.0 11
Cross-Body Side Deltoid Raises 35.0 9
Hanging Leg Raise 0.0 10
Hanging Leg Raise 0.0 9
Hanging Leg Raise 0.0 8

Daily Steps: 4063

April 29, 2023

Weight: 187.0

Program: Shoulder Focus

Morning Workout

  • 1x Leg Curl (dumbbell)
  • 8x Squat (Barbell)
  • 3x Leg Press
  • 3x Lat Pushdown (Kneeling, Rope)
  • 3x Seated Row (Cable)
  • 3x Shrug (Dumbbell)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 15
(W) Squat (Barbell) 135.0 6
(W) Squat (Barbell) 185.0 5
Squat (Barbell) 225.0 3
Squat (Barbell) 225.0 3
Squat (Barbell) 245.0 2
Squat (Barbell) 185.0 10
Squat (Barbell) 185.0 10
Squat (Barbell) 185.0 10
Leg Press 290.0 12
Leg Press 310.0 10
Leg Press 310.0 10
Lat Pushdown (Kneeling, Rope) 140.0 12
Lat Pushdown (Kneeling, Rope) 140.0 12
Lat Pushdown (Kneeling, Rope) 140.0 12
Seated Row (Cable) 140.0 14
Seated Row (Cable) 140.0 12
Seated Row (Cable) 140.0 12
Shrug (Dumbbell) 90.0 15
Shrug (Dumbbell) 90.0 13
Shrug (Dumbbell) 90.0 12

Daily Steps: 6264

April 30, 2023

Weight: 187.0

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🏃‍♂️ Indoor Run: 1.7 miles (0:24:25)

Daily Steps: 5844

May 1, 2023

Weight: 187.0

Program: Shoulder Focus

B2023SF: Arms 1

  • 3x Bicep Curl (Barbell)
  • 3x Incline Curl (Dumbbell)
  • 3x Spider Curl
  • 3x Preacher Curl (Barbell)
  • 4x Bench Press - Close Grip (Barbell)
  • 3x Triceps Extension (Cable)
  • 2x Ab Wheel

More Detail

Exercise Weight Reps
Bicep Curl (Barbell) 110.0 12
Bicep Curl (Barbell) 120.0 7
Bicep Curl (Barbell) 120.0 6
Incline Curl (Dumbbell) 40.0 12
Incline Curl (Dumbbell) 40.0 10
Incline Curl (Dumbbell) 40.0 8
Spider Curl 40.0 8
Spider Curl 40.0 7
Spider Curl 40.0 6
Preacher Curl (Barbell) 75.0 8
Preacher Curl (Barbell) 75.0 8
Preacher Curl (Barbell) 75.0 7
(W) Bench Press - Close Grip (Barbell) 135.0 8
Bench Press - Close Grip (Barbell) 185.0 12
Bench Press - Close Grip (Barbell) 195.0 7
Bench Press - Close Grip (Barbell) 195.0 5
Triceps Extension (Cable) 130.0 12
Triceps Extension (Cable) 140.0 7
Triceps Extension (Cable) 130.0 6
Ab Wheel 0.0 16
Ab Wheel 0.0 16

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.6 miles (0:11:09)

Daily Steps: 6308

May 2, 2023

Weight: 187.0

Program: Shoulder Focus

B2023SF: Chest/Shoulders 2

  • 4x Incline Bench Press (Dumbbell)
  • 3x Cable Fly (Flat Bench)
  • 3x Decline Bench Press (Barbell)
  • 3x Lateral Raise Heavy Partials
  • 3x Incline Y-Deltoid Raises
  • 3x Cross-Body Side Deltoid Raises

More Detail

Exercise Weight Reps
(W) Incline Bench Press (Dumbbell) 50.0 8
Incline Bench Press (Dumbbell) 80.0 12
Incline Bench Press (Dumbbell) 80.0 10
Incline Bench Press (Dumbbell) 80.0 8
Cable Fly (Flat Bench) 60.0 10
Cable Fly (Flat Bench) 60.0 10
Cable Fly (Flat Bench) 60.0 8
Decline Bench Press (Barbell) 195.0 9
Decline Bench Press (Barbell) 195.0 7
Decline Bench Press (Barbell) 195.0 7
Lateral Raise Heavy Partials 45.0 13
Lateral Raise Heavy Partials 45.0 13
Lateral Raise Heavy Partials 45.0 13
Incline Y-Deltoid Raises 25.0 13
Incline Y-Deltoid Raises 25.0 13
Incline Y-Deltoid Raises 25.0 13
Cross-Body Side Deltoid Raises 35.0 10
Cross-Body Side Deltoid Raises 35.0 10
Cross-Body Side Deltoid Raises 35.0 10

Daily Steps: 7371

May 3, 2023

Weight: 187.0

Program: Shoulder Focus

B2023SF: Legs/Back 2

  • 1x Leg Curl (dumbbell)
  • 8x Squat (Barbell)
  • 3x Leg Press
  • 3x Lat Pushdown (Kneeling, Rope)
  • 3x Seated Row (Cable)
  • 3x Shrug (Dumbbell)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 15
(W) Squat (Barbell) 135.0 5
(W) Squat (Barbell) 185.0 5
Squat (Barbell) 225.0 3
Squat (Barbell) 245.0 3
Squat (Barbell) 255.0 2
Squat (Barbell) 195.0 10
Squat (Barbell) 195.0 10
Squat (Barbell) 195.0 10
Leg Press 310.0 11
Leg Press 310.0 11
Leg Press 310.0 11
Lat Pushdown (Kneeling, Rope) 150.0 12
Lat Pushdown (Kneeling, Rope) 150.0 12
Lat Pushdown (Kneeling, Rope) 150.0 10
Seated Row (Cable) 150.0 12
Seated Row (Cable) 150.0 12
Seated Row (Cable) 150.0 12
Shrug (Dumbbell) 90.0 15
Shrug (Dumbbell) 90.0 15
Shrug (Dumbbell) 90.0 15

Daily Steps: 5059

May 4, 2023

Weight: 187.0

Weightlifting Rest Day.

Daily Steps: 3241

May 5, 2023

Weight: 187.0

Program: Shoulder Focus

B2023SF: Chest/Shoulders 1

  • 8x Bench Press (Barbell)
  • 3x Chest Fly
  • 3x Lateral Raise Heavy Partials
  • 3x Incline Y-Deltoid Raises
  • 3x Cross-Body Side Deltoid Raises
  • 1x Hanging Leg Raise

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 135.0 6
(W) Bench Press (Barbell) 185.0 5
Bench Press (Barbell) 225.0 3
Bench Press (Barbell) 245.0 3
Bench Press (Barbell) 165.0 1
Bench Press (Barbell) 205.0 10
Bench Press (Barbell) 205.0 8
Bench Press (Barbell) 205.0 8
Chest Fly 145.0 12
Chest Fly 160.0 8
Chest Fly 160.0 7
Lateral Raise Heavy Partials 45.0 17
Lateral Raise Heavy Partials 45.0 15
Lateral Raise Heavy Partials 45.0 12
Incline Y-Deltoid Raises 25.0 12
Incline Y-Deltoid Raises 30.0 8
Incline Y-Deltoid Raises 30.0 9
Cross-Body Side Deltoid Raises 35.0 11
Cross-Body Side Deltoid Raises 35.0 11
Cross-Body Side Deltoid Raises 35.0 9
Hanging Leg Raise 0.0 9

Daily Steps: 8968

May 6, 2023

Weight: 187.0

Program: Shoulder Focus

B2023SF: Arms 2

  • 4x Overhead Press (Barbell, Kneeling)
  • 2x Single Arm Preacher Cable Curls
  • 3x EZ Curl
  • 2x 21’s (barbell)
  • 3x Hammer Curl (Dumbbell)
  • 3x Skullcrusher (Barbell)
  • 3x Triceps Pushdown (Rope)

More Detail

Exercise Weight Reps
(W) Overhead Press (Barbell, Kneeling) 95.0 6
Overhead Press (Barbell, Kneeling) 115.0 10
Overhead Press (Barbell, Kneeling) 115.0 8
Overhead Press (Barbell, Kneeling) 115.0 6
Single Arm Preacher Cable Curls 60.0 11
Single Arm Preacher Cable Curls 60.0 10
EZ Curl 95.0 11
EZ Curl 95.0 10
EZ Curl 95.0 7
21’s (barbell) 75.0 21
21’s (barbell) 75.0 18
Hammer Curl (Dumbbell) 50.0 8
Hammer Curl (Dumbbell) 50.0 8
Hammer Curl (Dumbbell) 50.0 8
Skullcrusher (Barbell) 110.0 10
Skullcrusher (Barbell) 110.0 8
Skullcrusher (Barbell) 110.0 7
Triceps Pushdown (Rope) 120.0 11
Triceps Pushdown (Rope) 120.0 11
Triceps Pushdown (Rope) 120.0 8

Daily Steps: 7113

May 7, 2023

Weight: 187.0

Weightlifting Rest Day.

Daily Steps: 8612

May 8, 2023

Weight: 187.0

Program: Shoulder Focus

B2023SF: Chest/Shoulders 2

  • 4x Incline Bench Press (Dumbbell)
  • 3x Cable Fly (Flat Bench)
  • 3x Decline Bench Press (Barbell)
  • 3x Lateral Raise Heavy Partials
  • 3x Incline Y-Deltoid Raises
  • 3x Cross-Body Side Deltoid Raises

More Detail

Exercise Weight Reps
(W) Incline Bench Press (Dumbbell) 50.0 8
Incline Bench Press (Dumbbell) 80.0 12
Incline Bench Press (Dumbbell) 85.0 8
Incline Bench Press (Dumbbell) 85.0 8
Cable Fly (Flat Bench) 60.0 12
Cable Fly (Flat Bench) 70.0 8
Cable Fly (Flat Bench) 70.0 8
Decline Bench Press (Barbell) 195.0 10
Decline Bench Press (Barbell) 195.0 8
Decline Bench Press (Barbell) 195.0 7
Lateral Raise Heavy Partials 45.0 18
Lateral Raise Heavy Partials 45.0 17
Lateral Raise Heavy Partials 45.0 15
Incline Y-Deltoid Raises 30.0 10
Incline Y-Deltoid Raises 30.0 8
Incline Y-Deltoid Raises 30.0 8
Cross-Body Side Deltoid Raises 35.0 12
Cross-Body Side Deltoid Raises 40.0 8
Cross-Body Side Deltoid Raises 40.0 8

Daily Steps: 5627

May 9, 2023

Weight: 187.0

Program: Shoulder Focus

B2023SF: Legs/Back 2

  • 1x Leg Curl (dumbbell)
  • 8x Squat (Barbell)
  • 3x Leg Press
  • 3x Lat Pushdown (Kneeling, Rope)
  • 3x Seated Row (Cable)
  • 3x Shrug (Dumbbell)

More Detail

Exercise Weight Reps
Leg Curl (dumbbell) 52.5 15
(W) Squat (Barbell) 135.0 6
(W) Squat (Barbell) 185.0 5
Squat (Barbell) 225.0 3
Squat (Barbell) 245.0 3
Squat (Barbell) 245.0 2
Squat (Barbell) 205.0 8
Squat (Barbell) 205.0 8
Squat (Barbell) 205.0 8
Leg Press 310.0 12
Leg Press 320.0 8
Leg Press 320.0 8
Lat Pushdown (Kneeling, Rope) 150.0 13
Lat Pushdown (Kneeling, Rope) 150.0 13
Lat Pushdown (Kneeling, Rope) 150.0 10
Seated Row (Cable) 150.0 14
Seated Row (Cable) 150.0 14
Seated Row (Cable) 150.0 14
Shrug (Dumbbell) 90.0 16
Shrug (Dumbbell) 90.0 14
Shrug (Dumbbell) 90.0 12

Daily Steps: 6671

May 10, 2023

Weight: 187.0

Program: Shoulder Focus

B2023SF: Arms 2

  • 4x Overhead Press (Barbell)
  • 2x Single Arm Preacher Cable Curls
  • 3x EZ Curl
  • 2x 21’s (barbell)
  • 3x Hammer Curl (Dumbbell)
  • 3x Skullcrusher (Barbell)
  • 3x Triceps Pushdown (Rope)

More Detail

Exercise Weight Reps
Overhead Press (Barbell) 95.0 6
Overhead Press (Barbell) 115.0 10
Overhead Press (Barbell) 115.0 9
Overhead Press (Barbell) 115.0 6
Single Arm Preacher Cable Curls 60.0 11
Single Arm Preacher Cable Curls 60.0 10
EZ Curl 95.0 12
EZ Curl 105.0 9
EZ Curl 105.0 7
21’s (barbell) 75.0 21
21’s (barbell) 75.0 21
Hammer Curl (Dumbbell) 50.0 9
Hammer Curl (Dumbbell) 50.0 9
Hammer Curl (Dumbbell) 50.0 9
Skullcrusher (Barbell) 110.0 12
Skullcrusher (Barbell) 115.0 8
Skullcrusher (Barbell) 115.0 8
Triceps Pushdown (Rope) 120.0 11
Triceps Pushdown (Rope) 120.0 11
Triceps Pushdown (Rope) 120.0 8

Daily Steps: 7880