Gymga

Reverse Pulldowns (Rest Pause, 4x6)
Set 1: 110lbs 24 reps
Set 2: 110lbs 24 reps
Reverse Pulldowns
Set 1: 150lbs 10 reps
Set 2: 150lbs 8 reps
Set 3: 150lbs 8 reps
Dumbbell Rows (Each Side)
Set 1: 60lbs 10 reps
Set 2: 65lbs 10 reps
Set 3: 70lbs 10 reps
Set 4: 75lbs 10 reps
Iso-Lateral Pulldown (Alternating)
Set 1: 90lbs 10 reps
Set 2: 90lbs 10 reps
Set 3: 90lbs 8 reps
Back Extension Machine
Set 1: 190lbs 10 reps
Set 2: 190lbs 10 reps
Set 3: 190lbs 10 reps
Set 4: 190lbs 9 reps
Dumbbell Shrugs
Set 1: 75lbs 10 reps
Set 2: 75lbs 10 reps
Set 3: 75lbs 10 reps
Set 4: 75lbs 10 reps
Close Grip Pull Ups
Set 1: 10 reps
Set 2: 5 reps
Set 3: 5 reps

Workout Time: 1 hour(s)
Workout Date: 574 days ago

573 days ago at 11:53alink

Seated Barbell Shoulder Press (Rest Pause, 4x6)
Set 1: 65lbs 24 reps
Set 2: 65lbs 24 reps
Seated Barbell Shoulder Press
Set 1: 95lbs 10 reps
Set 2: 115lbs 10 reps
Set 3: 115lbs 9 reps
Front Shoulder Raises (Each Side)
Set 1: 30lbs 10 reps
Set 2: 30lbs 10 reps
Set 3: 30lbs 10 reps
Set 4: 30lbs 10 reps
Seated Lateral Raises (Each Side)
Set 1: 30lbs 10 reps
Set 2: 30lbs 10 reps
Set 3: 30lbs 10 reps
Set 4: 30lbs 10 reps
Cable Reverse Flys (Each Side)
Set 1: 17.5lbs 10 reps
Set 2: 17.5lbs 10 reps
Set 3: 22.5lbs 10 reps
Set 4: 22.5lbs 10 reps
Standing Barbell Shoulder Press
Set 1: 65lbs 10 reps
Set 2: 75lbs 10 reps
Set 3: 75lbs 10 reps

Workout Time: 1 hour(s)
Workout Date: 580 days ago

579 days ago at 8:23alink

Lat Pulldowns (Rest Pause, 4x6)
Set 1: 140lbs 24 reps
Set 2: 140lbs 24 reps
Lat Pulldowns
Set 1: 180lbs 10 reps
Set 2: 180lbs 9 reps
Set 3: 180lbs 8 reps
Seated Row
Set 1: 150lbs 10 reps
Set 2: 180lbs 10 reps
Set 3: 200lbs 9 reps
Set 4: 200lbs 8 reps
V-Row Machine
Set 1: 90lbs 10 reps
Set 2: 90lbs 10 reps
Set 3: 90lbs 10 reps
Back Extensions w/ Plate
Set 1: 25lbs 10 reps
Set 2: 25lbs 10 reps
Set 3: 25lbs 10 reps
Set 4: 25lbs 10 reps
Barbell Shrugs
Set 1: 185lbs 10 reps
Set 2: 185lbs 10 reps
Set 3: 185lbs 10 reps
Set 4: 185lbs 10 reps
Close Grip Pull Ups
Set 1: 9 reps
Set 2: 7 reps
Set 3: 5 reps
Arc Trainer 1.31 miles 00:20

Workout Time: 1 hour(s) 40 minute(s)
Workout Date: 581 days ago

580 days ago at 10:29alink

Overhead Cable Crunch
Set 1: 100lbs 25 reps
Set 2: 100lbs 25 reps
Set 3: 100lbs 25 reps
Set 4: 100lbs 25 reps
Ab Coaster
Set 1: 40lbs 25 reps
Set 2: 40lbs 25 reps
Set 3: 40lbs 25 reps
Set 4: 40lbs 25 reps
Barbell Bench (Rest Pause, 4x6)
Set 1: 95lbs 24 reps
Set 2: 95lbs 24 reps
Barbell Bench
Set 1: 135lbs 10 reps
Set 2: 185lbs 10 reps
Set 3: 225lbs 8 reps
Decline Barbell Bench
Set 1: 135lbs 10 reps
Set 2: 155lbs 10 reps
Set 3: 175lbs 9 reps
Set 4: 185lbs 8 reps
Weighted Dips
Set 1: 15lbs 10 reps
Set 2: 15lbs 10 reps
Set 3: 15lbs 10 reps
Incline Dumbbell Flys (Each Side)
Set 1: 40lbs 10 reps
Set 2: 40lbs 10 reps
Set 3: 40lbs 10 reps
Set 4: 40lbs 10 reps
Dumbbell Pullovers
Set 1: 70lbs 10 reps
Set 2: 70lbs 10 reps
Set 3: 70lbs 10 reps
Spider-Man Push Ups
Set 1: 20 reps
Set 2: 12 reps
Set 3: 10 reps
Russian Twists (w/ Plate)
Set 1: 45lbs 20 reps
Set 2: 45lbs 20 reps
Set 3: 45lbs 20 reps
Set 4: 45lbs 20 reps
Elliptical 1.05 miles 00:10
Treadmill (2.5 mph, 10.0 Incline) 0.83 miles 00:20

Workout Time: 1 hour(s) 55 minute(s)
Workout Date: 582 days ago

Chest

The chest is one of your large muscle groups. Work it hard to make it big and impressive.

 

581 days ago at 3:06plink

Reverse Pulldowns
Set 1: 180lbs 7 reps
Set 2: 200lbs 7 reps
Set 3: 220lbs 5 reps
Reverse Pulldowns (Negative Reps)
Set 1: 80lbs 15 reps
Set 2: 80lbs 15 reps
Iso-Lateral Row (Alternating, Each Side)
Set 1: 90lbs 7 reps
Set 2: 115lbs 7 reps
Set 3: 115lbs 7 reps
Close Grip Pulldowns
Set 1: 150lbs 7 reps
Set 2: 180lbs 7 reps
Set 3: 210lbs 6 reps
Back Extension Machine
Set 1: 250lbs 7 reps
Set 2: 250lbs 7 reps
Set 3: 250lbs 7 reps
Dumbbell Shrugs
Set 1: 130lbs 7 reps
Set 2: 130lbs 7 reps
Set 3: 130lbs 7 reps
Pull Ups
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps

Workout Time: 45 minute(s)
Workout Date: 602 days ago

601 days ago at 5:24alink