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Workout Plan Library Clients

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Lidia

RPE 9felt good

Monday, August 24 · Full Body - Squat

Working sets: 27
Volume: 7,080 lb
Duration: 205 min
Exercises: 9

Goblet Squat

Dumbbell3/3 sets

1. 10 reps · 10 lb ea (10 total)
2. 10 reps · 10 lb ea (10 total)
3. 10 reps · 10 lb ea (10 total)

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

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)

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 · 15 lb ea (30 total)
2. 15 reps · 15 lb ea (30 total)
3. 15 reps · 15 lb ea (30 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