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Vivica

RPE 8felt good

Tuesday, August 4 · Full Body - Squat

Working sets
27
Volume
9,770 lb
Duration
22 min
Exercises
9

Squat

Barbell3/3 sets
  • 1. 10 reps · 45 lb
  • 2. 10 reps · 45 lb
  • 3. 10 reps · 45 lb

Bench Press

Barbell3/3 sets
  • 1. 10 reps · 33 lb
  • 2. 10 reps · 33 lb
  • 3. 10 reps · 33 lb

Single-Arm Row

Dumbbell3/3 sets
  • 1. 10 × 2 sides · 20 lb ea (20 total)
  • 2. 10 × 2 sides · 20 lb ea (20 total)
  • 3. 10 × 2 sides · 20 lb ea (20 total)

Shoulder Press

Barbell3/3 sets
  • 1. 10 reps · 33 lb
  • 2. 10 reps · 33 lb
  • 3. 10 reps · 33 lb

Hip Thrust

Barbell3/3 sets
  • 1. 10 reps · 65 lb
  • 2. 10 reps · 75 lb
  • 3. 10 reps · 95 lb · RIR 1

Lateral Raise

Dumbbell3/3 sets
  • 1. 10 reps · 8 lb ea (16 total) · to failure
  • 2. 15 reps · 5 lb ea (10 total)
  • 3. 15 reps · 5 lb ea (10 total)

Calf Raise

Dumbbell3/3 sets
  • 1. 12 reps · 15 lb ea (30 total)
  • 2. 12 reps · 15 lb ea (30 total)
  • 3. 12 reps · 15 lb ea (30 total) · to failure

Face Pull

Band3/3 sets
  • 1. 10 reps · orange band
  • 2. 10 reps · orange band
  • 3. 10 reps · orange band · RIR 4

Pallof Press

Band3/3 sets
  • 1. 10 × 2 sides · red band
  • 2. 10 × 2 sides · red band
  • 3. 10 × 2 sides · red band