Nates Gym
WorkoutPlanLibraryClients
WorkoutPlanLibraryClients
Back to workout

Nate

RPE 7felt good

Monday, September 7 · Full Body - Squat

Working sets
28
Volume
26,525 lb
Duration
35 min
Exercises
9

Squat

Barbell4/4 sets
  • 1. 10 reps · 45 lb
  • 2. 10 reps · 75 lb
  • 3. 10 reps · 125 lb
  • 4. 10 reps · 145 lb

Bench Press

Barbell3/3 sets
  • 1. 10 reps · 135 lb
  • 2. 10 reps · 155 lb
  • 3. 10 reps · 155 lb

Single-Arm Row

Dumbbell3/3 sets
  • 1. 10 × 2 sides · 50 lb ea (50 total)
  • 2. 10 × 2 sides · 50 lb ea (50 total)
  • 3. 10 × 2 sides · 50 lb ea (50 total)

Shoulder Press

DumbbellPR · e1RM 253 lb (prev 123 lb)3/3 sets
  • 1. 11 reps · 75 lb ea (150 total)
  • 2. 10 reps · 95 lb ea (190 total)
  • 3. 10 reps · 75 lb ea (150 total)

Bicep Curl

Dumbbell3/3 sets
  • 1. 10 reps · 30 lb ea (60 total)
  • 2. 10 reps · 30 lb ea (60 total)
  • 3. 10 reps · 30 lb ea (60 total)

Lateral Raise

DumbbellPR · e1RM 133 lb (prev 53 lb)3/3 sets
  • 1. 10 reps · 50 lb ea (100 total)
  • 2. 10 reps · 50 lb ea (100 total)
  • 3. 10 reps · 50 lb ea (100 total)

Calf Raise

Dumbbell3/3 sets
  • 1. 10 reps · 50 lb ea (100 total)
  • 2. 10 reps · 50 lb ea (100 total)
  • 3. 10 reps · 50 lb ea (100 total)

Face Pull

BandPR · e1RM 23 lb (prev 15 lb)3/3 sets
  • 1. 10 reps · red band
  • 2. 10 reps · red band
  • 3. 10 reps · red band

Pallof Press

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