Upper Body
Monday, January 22 • 45 minutes • 5 exercises
| Exercise | Sets | Reps | Weight |
|---|---|---|---|
| Bench Press | 4 | 8-10 | 185 lbs |
| Incline Dumbbell Press | 3 | 10-12 | 65 lbs |
| Barbell Rows | 4 | 6-8 | 225 lbs |
| Pull-ups | 3 | 10-12 | BW |
| Barbell Curls | 3 | 8-10 | 95 lbs |
Notes
Great pump, felt strong today
Lower Body
Saturday, January 20 • 50 minutes • 6 exercises
| Exercise | Sets | Reps | Weight |
|---|---|---|---|
| Squats | 4 | 6-8 | 315 lbs |
| Leg Press | 3 | 10-12 | 500 lbs |
| Romanian Deadlifts | 3 | 8-10 | 275 lbs |
| Leg Curls | 3 | 12-15 | 160 lbs |
| Calf Raises | 3 | 15-20 | 405 lbs |
| Leg Extensions | 2 | 12-15 | 200 lbs |
Notes
Legs felt solid, good recovery
Cardio & Core
Thursday, January 18 • 35 minutes • 4 exercises
| Exercise | Sets | Reps | Weight |
|---|---|---|---|
| Treadmill Running | 1 | 30 min | 6.5 mph |
| Ab Wheel Rollouts | 3 | 15 | BW |
| Hanging Leg Raises | 3 | 12 | BW |
| Bicycle Crunches | 3 | 20 | BW |
Notes
Good cardio session, felt energized