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2019-08-05 | ||||||||
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Exercise | Weight | Reps | 1RM | 3R | 6R | 8R | 12R | 15R |
Barbell Squat | 110.0 | 6 | 128 | 116 | 106 | 100 | 90 | 85 |
110.0 | 6 | 128 | 116 | 106 | 101 | 90 | 85 | |
105.0 | 6 | 122 | 111 | 101 | 96 | 86 | 81 | |
105.0 | 6 | 122 | 111 | 101 | 96 | 86 | 81 | |
100.0 | 6 | 116 | 105 | 96 | 91 | 82 | 77 | |
100.0 | 6 | 116 | 105 | 96 | 91 | 82 | 77 | |
Dumbbell Incline Bench Press | 27.5 | 8 | 34 | 31 | 28 | 27 | 24 | 23 |
25.0 | 8 | 31 | 28 | 26 | 24 | 22 | 21 | |
25.0 | 8 | 31 | 28 | 26 | 24 | 22 | 21 | |
Goblet Reverse Lunges | 7.5 | 8 | 9 | 8 | 8 | 7 | 7 | 6 |
7.5 | 8 | 9 | 8 | 7 | 7 | 6 | 6 | |
7.5 | 8 | 9 | 8 | 7 | 7 | 6 | 6 | |
Machine Assisted Dip | 115.0 | 8 | 143 | 129 | 119 | 112 | 100 | 95 |
115.0 | 8 | 143 | 130 | 119 | 112 | 101 | 95 | |
115.0 | 8 | 143 | 130 | 119 | 112 | 101 | 95 | |
115.0 | 8 | 143 | 130 | 119 | 112 | 101 | 95 | |
Dumbbell One Arm Shoulder Press | 15.0 | 8 | 19 | 17 | 15 | 15 | 13 | 12 |
15.0 | 8 | 19 | 17 | 16 | 15 | 13 | 13 | |
15.0 | 8 | 19 | 17 | 16 | 15 | 13 | 13 | |
15.0 | 8 | 19 | 17 | 16 | 15 | 13 | 13 | |
Dumbbell Front Raise | 7.5 | 10 | 10 | 9 | 8 | 8 | 7 | 7 |
7.5 | 10 | 10 | 9 | 8 | 8 | 7 | 7 | |
7.5 | 10 | 10 | 9 | 8 | 8 | 7 | 7 | |
7.5 | 10 | 10 | 9 | 8 | 8 | 7 | 7 | |
Cable Standing Triceps Extension | 45.0 | 10 | 60 | 54 | 50 | 47 | 42 | 40 |
45.0 | 10 | 60 | 54 | 50 | 47 | 42 | 40 | |
45.0 | 10 | 60 | 54 | 50 | 47 | 42 | 40 | |
45.0 | 10 | 60 | 54 | 50 | 47 | 42 | 40 | |
Cable Pallof Press with Rotation | 13.0 | 10 | 17 | 16 | 14 | 14 | 12 | 11 |
13.0 | 10 | 17 | 15 | 14 | 13 | 12 | 11 | |
13.0 | 10 | 17 | 15 | 14 | 13 | 12 | 11 | |
13.0 | 10 | 17 | 15 | 14 | 13 | 12 | 11 |