Sunday, March 1, 2026

Upper Body · 55 min

9 Exercises

195 Total Reps

12,565 Volume (lbs)

1

Elliptical Cardio

20 min warm-up, easy pace

20 mins 1.42 m

2

Chest Press (Machine) Chest

SetRepsWeightEffort

1 12 65 lbs 6/10

2 10 70 lbs 7/10

3 8 75 lbs 8/10

3

Lat Pulldown Back

SetRepsWeightEffort

1 12 85 lbs —

2 10 105 lbs 7/10

3 8 105 lbs 8/10

4

Seated Row Back

SetRepsWeightEffort

1 12 55 lbs —

2 10 60 lbs 6/10

3 8 65 lbs 7/10

5

Shoulder Press (Machine) Shoulders

SetRepsWeightEffort

1 12 20 lbs 7/10

2 10 20 lbs 8/10

6

Triceps Cable Pushdown Arms

SetRepsWeightEffort

1 12 45 lbs —

2 10 45 lbs 7/10

7

Bicep Curls (Dumbbells) Arms

SetRepsWeightEffort

1 12 15 lbs 7/10

2 10 15 lbs —

8

Weighted Crunch Machine Core

SetRepsWeightEffort

1 15 85 lbs —

2 12 105 lbs 6/10

3 12 125 lbs 7/10

9

Incline Walk Cardio

5 min cooldown