2 KiB
2 KiB
| 1 | date | group | type | exercise | set | weight | reps | notes |
|---|---|---|---|---|---|---|---|---|
| 2 | 2024-11-21 | Primary | Back | One-arm row | 1 | 40 | 8 | |
| 3 | 2024-11-21 | Secondary | Arms | Hammer curl | 1 | 20 | 8 | |
| 4 | 2024-11-21 | Core | Core | Swiss-ball crunch | 1 | 0 | 25 | |
| 5 | 2024-11-21 | Primary | Back | One-arm row | 2 | 40 | 8 | |
| 6 | 2024-11-21 | Secondary | Arms | Hammer curl | 2 | 20 | 8 | |
| 7 | 2024-11-21 | Core | Core | Swiss-ball crunch | 2 | 0 | 25 | |
| 8 | 2024-11-21 | Primary | Back | One-arm row | 3 | 40 | 8 | |
| 9 | 2024-11-21 | Secondary | Arms | Hammer curl | 3 | 20 | 8 | |
| 10 | 2024-11-21 | Core | Core | Swiss-ball crunch | 3 | 0 | 25 | |
| 11 | 2024-11-21 | Primary | Back | One-arm row | 4 | 40 | 8 | SS 35 30 |
| 12 | 2024-11-21 | Secondary | Arms | Hammer curl | 4 | 20 | 8 | SS 15 10 |
| 13 | 2024-11-21 | Core | Core | Swiss-ball crunch | 4 | 0 | 25 | |
| 14 | 2024-11-21 | Primary | Back | Lat pulldown | 1 | 90 | 8 | |
| 15 | 2024-11-21 | Secondary | Arms | Concentration dumbbell curl | 1 | 15 | 8 | |
| 16 | 2024-11-21 | Core | Core | Decline twisting ab crunch | 1 | 0 | 10 | |
| 17 | 2024-11-21 | Primary | Back | Lat pulldown | 2 | 90 | 8 | |
| 18 | 2024-11-21 | Secondary | Arms | Concentration dumbbell curl | 2 | 15 | 8 | |
| 19 | 2024-11-21 | Core | Core | Decline twisting ab crunch | 2 | 0 | 10 | |
| 20 | 2024-11-21 | Primary | Back | Lat pulldown | 3 | 90 | 8 | |
| 21 | 2024-11-21 | Secondary | Arms | Concentration dumbbell curl | 3 | 15 | 8 | |
| 22 | 2024-11-21 | Core | Core | Decline twisting ab crunch | 3 | 0 | 10 | |
| 23 | 2024-11-21 | Primary | Back | Lat pulldown | 4 | 90 | 8 | SS 80 70 |
| 24 | 2024-11-21 | Secondary | Arms | Concentration dumbbell curl | 4 | 15 | 8 | SS 12.5 10 |
| 25 | 2024-11-21 | Core | Core | Decline twisting ab crunch | 4 | 0 | 10 | |
| 26 | 2024-11-21 | Primary | Back | Cable seated close row | 1 | 70 | 8 | |
| 27 | 2024-11-21 | Secondary | Arms | Cable Underhand Close Grip Pulldown | 1 | 70 | 8 | |
| 28 | 2024-11-21 | Core | Core | Abdominal reverse curl | 1 | 0 | 10 | |
| 29 | 2024-11-21 | Primary | Back | Cable seated close row | 2 | 70 | 8 | |
| 30 | 2024-11-21 | Secondary | Arms | Cable Underhand Close Grip Pulldown | 2 | 70 | 8 | |
| 31 | 2024-11-21 | Core | Core | Abdominal reverse curl | 2 | 0 | 10 | |
| 32 | 2024-11-21 | Primary | Back | Cable seated close row | 3 | 70 | 8 | |
| 33 | 2024-11-21 | Secondary | Arms | Cable Underhand Close Grip Pulldown | 3 | 70 | 8 | |
| 34 | 2024-11-21 | Core | Core | Abdominal reverse curl | 3 | 0 | 10 | |
| 35 | 2024-11-21 | Primary | Back | Cable seated close row | 4 | 70 | 8 | SS 60 50 |
| 36 | 2024-11-21 | Secondary | Arms | Cable Underhand Close Grip Pulldown | 4 | 70 | 8 | SS 60 50 |
| 37 | 2024-11-21 | Core | Core | Abdominal reverse curl | 4 | 0 | 10 |