date,group,type,exercise,set,weight,reps,notes
2024-11-21,Primary,Shoulders,Dumbbell front raise,1,15,10,
2024-11-21,Secondary,Legs,Dumbbell Lunge,1,5,8,
2024-11-21,Core,Core,Decline twisting ab crunch,1,0,10,
2024-11-21,Primary,Shoulders,Dumbbell front raise,2,15,10,
2024-11-21,Secondary,Legs,Dumbbell lunge,2,5,8,
2024-11-21,Core,Core,Decline twisting ab crunch,2,0,10,
2024-11-21,Primary,Shoulders,Dumbbell front raise,3,15,10,
2024-11-21,Secondary,Legs,Dumbbell lunge,3,5,8,
2024-11-21,Core,Core,Decline twisting ab crunch,3,0,10,
2024-11-21,Primary,Shoulders,Dumbbell front raise,4,15,10,
2024-11-21,Secondary,Legs,Dumbbell lunge,4,5,8,
2024-11-21,Core,Core,Decline twisting ab crunch,4,0,10,
2024-11-21,Primary,Legs,Back squat,1,50,8,
2024-11-21,Secondary,Shoulders,Seated dumbbell shoulder press,1,20,8,
2024-11-21,Core,Core,Swiss-ball glute bridge,1,0,10,
2024-11-21,Primary,Legs,Back squat,2,50,8,
2024-11-21,Secondary,Shoulders,Seated dumbbell shoulder press,2,20,8,
2024-11-21,Core,Core,Swiss-ball glute bridge,2,0,10,
2024-11-21,Primary,Legs,Back squat,3,50,8,
2024-11-21,Secondary,Shoulders,Seated dumbbell shoulder press,3,20,8,
2024-11-21,Core,Core,Swiss-ball glute bridge,3,0,10,
2024-11-21,Primary,Legs,Back squat,4,50,8,
2024-11-21,Secondary,Shoulders,Seated dumbbell shoulder press,4,20,8,
2024-11-21,Core,Core,Swiss-ball glute bridge,4,0,10,
2024-11-21,Primary,Legs,Machine leg extension,1,75,8,
2024-11-21,Secondary,Shoulders,Dumbbell lateral raise,1,10,8,
2024-11-21,Core,Core,Abdominal reverse curl,1,0,10,
2024-11-21,Primary,Legs,Machine leg extension,2,75,8,
2024-11-21,Secondary,Shoulders,Dumbbell lateral raise,2,10,8,
2024-11-21,Core,Core,Abdominal reverse curl,2,0,10,
2024-11-21,Primary,Legs,Machine leg extension,3,75,8,
2024-11-21,Secondary,Shoulders,Dumbbell lateral raise,3,10,8,
2024-11-21,Core,Core,Abdominal reverse curl,3,0,10,
2024-11-21,Primary,Legs,Machine leg extension,4,75,8,
2024-11-21,Secondary,Shoulders,Dumbbell lateral raise,4,10,8,
2024-11-21,Core,Core,Abdominal reverse curl,4,0,10,
2024-11-21,Primary,Legs,Machine leg curl,1,35,8,
2024-11-21,Secondary,Shoulders,Shrug,1,40,8,
2024-11-21,Core,Core,Swiss-ball crunch,1,0,20,
2024-11-21,Primary,Legs,Machine leg curl,2,35,8,
2024-11-21,Secondary,Shoulders,Shrug,2,40,8,
2024-11-21,Core,Core,Swiss-ball crunch,2,0,20,
2024-11-21,Primary,Legs,Machine leg curl,3,35,8,
2024-11-21,Secondary,Shoulders,Shrug,3,40,8,
2024-11-21,Core,Core,Swiss-ball crunch,3,0,20,
2024-11-21,Primary,Legs,Machine leg curl,4,35,8,
2024-11-21,Secondary,Shoulders,Shrug,4,40,8,
2024-11-21,Core,Core,Swiss-ball crunch,4,0,20,