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Last Three Day’s Workouts:
Sorry for not being her for a day or so folks. Been busy with some other projects. Here you go!!
Back and Biceps
Exercise Sets Reps Muscle Group Previous Results Reps x Weight
Deadlift 2 9-11 Whole Body 11 x 45lbs
11 x 45lbs
 11/100.0 11/100.0 
Barbell Bent-Over Row 2 9-11 Back 11 x 95lbs
11 x 95lbs
 11/100.0 11/100.0 
Seated Cable Row (Close) 2 9-11 Back 11 x 100lbs
11 x 100lbs
 11/105.0 11/105.0 
Wide-Grip Lat Pulldown 2 9-11 Back 11 x 100lbs
11 x 100lbs
 11/105.0 
Reverse-Grip Lat Pulldown 2 9-11 Back 11 x 100lbs
11 x 100lbs
 11/105.0 11/105.0 
Straight-Arm Pulldown 2 9-11 Back 11 x 40lbs
 11/55.0 11/55.0
Standing Barbell Curl 2 9-11 Biceps 11 x 45lbs
 11/55.0 11/55.0
Incline Dumbbell Curl 2 9-11 Biceps 11 x 20lbs
 11/25.0 11/25.0
High Cable Curl 2 9-11 Biceps 11 x 10lbs
11 x 10lbs
 11/15.0 11/15.0
Prone Incline Dumbbell Curl 2 9-11 Biceps 11 x 15lbs
 11/20.0 11/20.0
Hammer Curl 2 9-11 Biceps 11 x 20lbs
11 x 20lbs
 11/25.0 11/25.0
Barbell Wrist Curl 2 9-11 Forearms 11 x 30lbs
11 x 30lbs
 11/50.0 11/50.0
Barbell Reverse Wrist Curl 2 9-11 Forearms 11 x 20lbs
11 x 20lbs
 11/20.0 11/20.0
Standing Calf Raise 2 9-11 Calves 11 x 208lbs
 11/298.0 11/298.0 
Seated Calf Raise 2 9-11 Calves 11 x 208lbs
11 x 208lbs
 11/298.0 11/298.0 
Cable Toe Raise 2 9-11 Calves 11 x 20lbs
11 x 20lbs
 11/50.0 11/50.0

Chest and Triceps

Exercise Sets Reps Muscle Group Previous Results Reps x Weight
Bench Press 2 9-11 Chest 11 x 110lbs
11 x 110lbs
 9/150.0 9/150.0
Reverse-Grip Bench Press 2 9-11 Chest 11 x 80lbs
11 x 80lbs
 11/90.0 11/90.0
Incline Dumbbell Press 2 9-11 Chest 11 x 40lbs
11 x 40lbs
 11/50.0 11/50.0
Dumbbell Flye 2 9-11 Chest 11 x 35lbs
11 x 35lbs
 11/45.0 11/45.0
Cable Crossover (High Pulley) 2 9-11 Chest 11 x 22.5lbs
11 x 22.5lbs
 11/27.5 11/27.5
Close-Grip Bench Press 2 9-11 Triceps 11 x 45lbs
11 x 45lbs
 11/100.0 11/100.0 
Dumbbell Overhead Extension 2 9-11 Triceps 11 x 45lbs
11 x 45lbs
 11/45.0 11/45.0
Lying Triceps Extension 2 9-11 Triceps 11 x 50lbs
11 x 50lbs
 11/60.0 11/60.0
Triceps Pressdown 2 9-11 Triceps 11 x 57.5lbs
11 x 57.5lbs
 11/57.5 11/57.5
Dumbbell Triceps Kickback 2 9-11 Triceps 11 x 12.5lbs
11 x 12.5lbs
 11/15.0 11/15.0
Smith Machine Hip Thrust 2 9-11 Abs 11 x 90lbs
11 x 90lbs
 11/150.0 11/150.0 
Smith Machine Crunch 2 9-11 Abs 11 x 20lbs
11 x 20lbs
 11/60.0 11/60.0
Standing Cable Oblique Pressdown 2 9-11 Abs 11 x 25lbs
11 x 25lbs
 11/42.5 11/42.5

Legs

Exercise Sets Reps Muscle Group Previous Results Reps x Weight
Leg Extension 3 16-20 Legs 20 x 130lbs
20 x 130lbs
20 x 130lbs
 20/130.0 20/130.0 20/130.0 
One-Leg Leg Press 3 16-20 Legs 20 x 90lbs
20 x 90lbs
20 x 90lbs
 20/208.0 20/208.0 20/208.0 
Front Squat 3 16-20 Legs 20 x 60lbs
20 x 60lbs
20 x 60lbs
 20/60.0 20/60.0 20/60.0 
Squat 3 16-20 Legs 20 x 80lbs
20 x 80lbs
20 x 80lbs
 20/75.0 20/75.0 20/75.0 
Lying Leg Curl 3 16-20 Legs 20 x 40lbs
20 x 40lbs
20 x 40lbs
 20/50.0 20/50.0 20/50.0 
Walking Lunge 3 16-20 Legs 20 x 90lbs
20 x 90lbs
20 x 90lbs
 16/80.0 16/80.0 16/80.0 
Romanian Deadlift 3 16-20 Legs 20 x 90lbs
20 x 90lbs
20 x 90lbs
 16/90.0 16/90.0 16/90.0 
Seated Calf Raise 3 16-20 Calves 20 x 208lbs
20 x 208lbs
20 x 208lbs
 20/218.0 20/218.0 20/218.0 
Leg Press Calf Raise 3 16-20 Calves 20/218.0 20/218.0 20/218.0 
Cable Toe Raise 2 16-20 Calves 20 x 40lbs
20 x 40lbs
 20/50.0 20/50.0
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