Saturday, January 31, 2026

Strength · 62 min

9 Exercises

180 Total Reps

9,030 Volume (lbs)

Coach Notes

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1

Elliptical Cardio

1.41 miles. A little tired, a little hungry

1.41 miles. A little tired, a little hungry

2

Chest Press (Machine) Chest

SetRepsWeightEffort

1 12 55 lbs 7/10

2 10 65 lbs 8/10

3 8 65 lbs 10/10

3

Lat Pulldown Back

SetRepsWeightEffort

1 12 65 lbs —

2 10 85 lbs —

3 10 85 lbs 6/10

4

Seated Row Back

SetRepsWeightEffort

1 12 55 lbs 6/10

2 10 65 lbs 7/10

3 10 65 lbs 8/10

5

Shoulder Press (Machine) Shoulders

SetRepsWeightEffort

1 8 25 lbs 9/10

2 10 20 lbs 9/10

6

Dumbbell Bicep Curls Arms

SetRepsWeightEffort

1 12 15 lbs 7/10

2 10 17 lbs 8/10

7

Tricep Extension (Machine) Arms

SetRepsWeightEffort

1 12 40 lbs —

2 12 45 lbs —

8

Weighted Crunch Machine Core

SetRepsWeightEffort

1 10 45 lbs 7/10

2 12 45 lbs 7/10

9

Incline Walk Cooldown Cardio

Cardio