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Lidia

RPE 8felt good

Monday, September 14 · Full Body - Squat

Working sets
27
Volume
6,930 lb
Duration
69 min
Exercises
9

Goblet Squat

DumbbellPR · e1RM 27 lb (prev 13 lb)3/3 sets
  • 1. 10 reps · 10 lb ea (10 total)
  • 2. 10 reps · 15 lb ea (15 total)
  • 3. 10 reps · 20 lb ea (20 total)

Bench Press

BarbellPR · e1RM 57 lb (prev 51 lb)3/3 sets
  • 1. 10 reps · 33 lb
  • 2. 10 reps · 38 lb
  • 3. 10 reps · 43 lb · RIR 4

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

Bicep Curl

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

Lateral Raise

Dumbbell3/3 sets
  • 1. 10 reps · 5 lb ea (10 total)
  • 2. 10 reps · 5 lb ea (10 total)
  • 3. 10 reps · 5 lb ea (10 total)

Calf Raise

Dumbbell3/3 sets
  • 1. 15 reps · 10 lb ea (20 total)
  • 2. 15 reps · 10 lb ea (20 total)
  • 3. 15 reps · 10 lb ea (20 total)

Face Pull

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

Pallof Press

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