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Sunday, February 8, 2026
7 Exercises
193 Total Reps
17,890 Volume (lbs)
Coach Notes
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1
Elliptical Cardio
Warm-up
20 mins 1.46 m. Intervals
2
Ab Crunch Machine Core
SetRepsWeightEffort
1 15 85 lbs 3/10
2 15 105 lbs —
3 12 125 lbs 6/10
4 12 145 lbs 7/10
3
Assisted Pull-up Machine Back
SetRepsWeightEffort
1 12 300 lbs 4/10
2 10 280 lbs 6/10
3 7 260 lbs 9/10
4
Rear Delt Fly Machine Shoulders
SetRepsWeightEffort
1 12 30 lbs 3/10
2 10 40 lbs —
3 10 50 lbs 7/10
5
Bicep Curl Machine Arms
SetRepsWeightEffort
1 30 10 lbs 6/10
2 10 30 lbs 7/10
3 8 30 lbs 8/10
6
Tricep Extension Machine Arms
SetRepsWeightEffort
1 12 45 lbs 6/10
2 10 50 lbs 7/10
3 8 55 lbs 8/10
7
Treadmill Incline Cardio
Cool-down
5 mins
Session Notes
Cardio + Core + Arms day. Complements yesterday full-body session.