| Exercise | Weight | Reps |
|---|---|---|
| (W) Bicep Curl (Barbell) | 95.0 | 6 |
| Bicep Curl (Barbell) | 105.0 | 8 |
| Bicep Curl (Barbell) | 105.0 | 8 |
| Bicep Curl (Barbell) | 105.0 | 8 |
| Incline Curl (Dumbbell) | 50.0 | 7 |
| Incline Curl (Dumbbell) | 50.0 | 6 |
| Incline Curl (Dumbbell) | 50.0 | 5 |
| Hammer Curl (Cable) | 140.0 | 8 |
| Hammer Curl (Cable) | 140.0 | 8 |
| Lat Pulldown (Cable) | 140.0 | 10 |
| Lat Pulldown (Cable) | 140.0 | 10 |
| Lat Pulldown (Cable) | 140.0 | 8 |
| Bent Over Row (Barbell) | 135.0 | 10 |
| Bent Over Row (Barbell) | 135.0 | 10 |
| Shrug (Dumbbell) | 75.0 | 18 |
| Shrug (Dumbbell) | 75.0 | 16 |
| Shrug (Dumbbell) | 75.0 | 14 |
Daily Steps: 9013
| Exercise | Weight | Reps |
|---|---|---|
| Leg Curl (dumbbell) | 50.0 | 16 |
| Leg Curl (dumbbell) | 50.0 | 14 |
| Leg Curl (dumbbell) | 50.0 | 14 |
| (W) Hack Squat | 180.0 | 4 |
| (W) Hack Squat | 140.0 | 4 |
| (W) Hack Squat | 90.0 | 6 |
| Hack Squat | 270.0 | 7 |
| Hack Squat | 270.0 | 6 |
| Hack Squat | 270.0 | 5 |
| Leg Press | 340.0 | 12 |
| Leg Press | 340.0 | 12 |
| Leg Press | 340.0 | 8 |
| Calf Raise (Hack Squat Machine) | 270.0 | 12 |
| Calf Raise (Hack Squat Machine) | 270.0 | 13 |
| Calf Raise (Hack Squat Machine) | 270.0 | 12 |
Daily Steps: 5943
Weightlifting Rest Day.
Daily Steps: 3809
| Exercise | Weight | Reps |
|---|---|---|
| (W) Seated Overhead Press (Barbell) | 45.0 | 6 |
| Seated Overhead Press (Barbell) | 115.0 | 7 |
| Seated Overhead Press (Barbell) | 115.0 | 6 |
| Seated Overhead Press (Barbell) | 115.0 | 6 |
| Bench Press (Dumbbell) | 90.0 | 7 |
| Bench Press (Dumbbell) | 90.0 | 7 |
| Bench Press (Dumbbell) | 90.0 | 5 |
| Cable Crossover Press | 90.0 | 12 |
| Cable Crossover Press | 90.0 | 10 |
| Cable Crossover Press | 90.0 | 10 |
| (W) Skullcrusher (Barbell) | 65.0 | 6 |
| Skullcrusher (Barbell) | 105.0 | 6 |
| Skullcrusher (Barbell) | 105.0 | 4 |
| Lateral Raise (Cable) | 35.0 | 9 |
| Lateral Raise (Cable) | 35.0 | 8 |
Daily Steps: 5221
Weightlifting Rest Day.
Daily Steps: 4534
| Exercise | Weight | Reps |
|---|---|---|
| (W) Bicep Curl (Cable) | 100.0 | 8 |
| Bicep Curl (Cable) | 150.0 | 10 |
| Bicep Curl (Cable) | 150.0 | 10 |
| Bicep Curl (Cable) | 160.0 | 8 |
| Preacher Curl (Barbell) | 95.0 | 9 |
| Preacher Curl (Barbell) | 95.0 | 8 |
| Preacher Curl (Barbell) | 95.0 | 8 |
| Hammer Curl (Barbell) | 75.0 | 10 |
| Hammer Curl (Barbell) | 75.0 | 10 |
| High Row (cable) | 160.0 | 8 |
| High Row (cable) | 160.0 | 8 |
| Bent Over Row (Barbell) | 115.0 | 14 |
| Bent Over Row (Barbell) | 115.0 | 15 |
| Shrug (Hex Bar) | 240.0 | 17 |
| Shrug (Hex Bar) | 240.0 | 14 |
Daily Steps: 5130
Weightlifting Rest Day.
Daily Steps: 8418
| Exercise | Weight | Reps |
|---|---|---|
| Leg Curl (dumbbell) | 50.0 | 19 |
| Leg Curl (dumbbell) | 50.0 | 15 |
| Leg Curl (dumbbell) | 50.0 | 14 |
| (W) Hack Squat | 180.0 | 4 |
| (W) Hack Squat | 140.0 | 5 |
| (W) Hack Squat | 90.0 | 6 |
| Hack Squat | 270.0 | 8 |
| Hack Squat | 270.0 | 7 |
| Hack Squat | 270.0 | 6 |
| Leg Press | 390.0 | 8 |
| Leg Press | 390.0 | 8 |
| Leg Press | 390.0 | 5 |
| Calf Raise (Hack Squat Machine) | 270.0 | 14 |
| Calf Raise (Hack Squat Machine) | 270.0 | 13 |
| Calf Raise (Hack Squat Machine) | 270.0 | 12 |
Daily Steps: 6378
| Exercise | Weight | Reps |
|---|---|---|
| (W) Bench Press (Barbell) | 185.0 | 4 |
| (W) Bench Press (Barbell) | 135.0 | 6 |
| Bench Press (Barbell) | 225.0 | 5 |
| Bench Press (Barbell) | 225.0 | 3 |
| Bench Press (Barbell) | 225.0 | 3 |
| Incline Bench Press (Dumbbell) | 85.0 | 8 |
| Incline Bench Press (Dumbbell) | 85.0 | 5 |
| Cable Fly (Flat Bench) | 90.0 | 7 |
| Cable Fly (Flat Bench) | 70.0 | 9 |
| Cable Fly (Flat Bench) | 70.0 | 11 |
| Lateral Raise (Dumbbell) | 35.0 | 11 |
| Lateral Raise (Dumbbell) | 35.0 | 12 |
| Lateral Raise (Dumbbell) | 35.0 | 12 |
| Triceps Extension (Cable) | 140.0 | 9 |
| Triceps Extension (Cable) | 140.0 | 8 |
| Triceps Extension (Cable) | 140.0 | 7 |
| Triceps Extension (Cable) | 140.0 | 7 |
Daily Steps: 4404
Weightlifting Rest Day.
Daily Steps: 4056