10/02/23
Leg day
20min cardio
smith machine close legs infront squat
3 sets 95 lbs x 15reps
Leg curl machine
3sets 100lbs x 15 reps
Leg ext machine
3 sets 100lbs x 15reps
Hip Out-abductor
2 sets 120lbs x 20reps
Hip In-abductor
2 sets 120lbs x 20reps
Session two:
30min cardio
Laying leg press free weight machine
warmup no weight 20reps
1set 270lbs 15reps
1set 360lbs 15reps
1set 450lbs 12reps
Calf ext machine
4sets 160lbs 25reps
10/3/23
Shoulders
30min cardio
Shoulder press machine
1 set 50lbs(each side) 15reps
3 set 70lbs(each side) 15 reps
Cable seated shoulder pull
3sets 55lbs x 15 reps
Cabe front delt raises
3sets 25lbs x 12 reps
Cable leaning lat raises
3sets 10lbs x 12 reps
Seated dumbell shoulder press
3sets 35lbs 8-10reps(finished and drained)
10/4/23
Chest and triceps
30min stepper cardio (500cal burn)
incline chest press machine
3sets 40lbs(each side) 20reps
Pec fly machine
3sets 120lbs 15reps
Smith machine incline bench
3sets 135lbs 9reps
Super set
One arm cable pec flies
3sets 30lbs 15reps
tricep push down machine
3sets 120lbs 20 reps
Bent over dumbell tricep extension
3sets 20lbs 15 reps
10/5/23
Back and Biceps
30min cardio
Lat pull down
1set 100lbs 15 reps
2sets 115lbs 15reps
Triangle cable pull down
3sets 160lbs 8reps
Mts Row Machine
3sets 70lbs(each side) 12reps
Lat pull down machine (one side at a time)
3 sets 120lbs 12reps
Cable straight bar curls
3sets 50lbs x 12 reps
Preacher curl machine(one arm at a time)
3sets 30lbs 12reps
Curved bar standing curls
3sets 60lbs 12reps
10/6/23
Leg day
30min cardio
Leg press Machine
4sets 260lbs 15reps
Leg Ext machine
3sets 160lbs 15reps
Leg curl machine
3sets 100lbs
Leg press calf raises
3sets 200lbs 40reps
10/8/23
Shoulders
30min cardio
Smith machine shoulder press
3sets 75lbs 15reps
Seated Lateral raises
3sets 20lbs 15reps
Standing straight bar undergrip raises
3sets 40lbs 15reps
Outter rotator cuff cable pull
2sets 10lbs 15reps (each arm)
Inner rotator cuff cable pull
2sets 10lbs 15reps(each arm)