June 22

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
ABS - Crunches
3
20
20
0
0
ABS - Knee Raise, Flat bench
3
15
15
0
0
LEGS - Hamstring curl
3
10
15
25
50
LEGS - Leg Extensions
3
12
15
50
50
LEGS - Seated calf raises
3
20
20
100
200
LEGS - Squats
4
12
15
100
200
LEGS - Standing calf raises
3
12
15
150
150
LEGS - Straight leg deadlifts
4
12
15
50
70

Order of exercises:
A - Smith machine squats
B - Dead lifts
C1 - Standing calf raise
C2 - Leg extension
D1 - Seated Calf raise
D2 - Leg curls
E1 - Crunches
E2 - Flat bench knee raise

Calories out: 3219 From lifestyle:2895, From activities:323
Health data: Hours slept: 6

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June 21

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June 20

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June 19

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
BACK - Bent-over BB row
3
10
12
50
70
BACK - Pulldowns - Medium Grip
5
8
20
60
100
BICEPS - Straight Bar Standing
3
8
15
20
40
CHEST - Flat Bench - Machine
5
6
20
50
150
CHEST - Flies - Incline
3
12
12
20
20
SHOULDERS - Shoulder Press - Machine
3
12
15
50
70
TRICEPS - Pulley pushdown
3
12
15
30
40

Order of exercises:
A1 - Smith machine Bench Press
A2 - Lat Pull Down - pronated
B1 - Bent over BB rows pronated
B2 - DB incline flies
C - Smith Machine seated shoulder press
D1 - BB curls
D2 - Tri pushdown straight bar

Calories out: 3155 From lifestyle:2903, From activities:252
Health data: Hours slept: 6