Workout
Exercise is mother nature's magic pill
Latest 20
I prioritize weight training three times a week as the most important part of my routine. However, I make sure each session lasts about an hour.
Name
Date
Part
Weight
Reps
Sets
Volume
Hack Squad
Lower body
40kg
10reps
3sets
1200kg
Hack Squad
Lower body
80kg
10reps
3sets
2400kg
Rear Deltoid
Upper body
65kg
13reps
3sets
2535kg
Dips
Upper body
70kg
13reps
3sets
2730kg
Chinning
Upper body
90kg
4reps
1sets
360kg
Cable Side Raise
Upper body
6.25kg
20reps
10sets
1250kg
Back Extension
Upper body
40kg
15reps
3sets
1800kg
Leg Press
Lower body
200kg
10reps
3sets
6000kg
Leg Extensions
Lower body
90kg
10reps
3sets
2700kg
Leg Curl
Lower body
65kg
20reps
1sets
1300kg
Leg Curl
Lower body
90kg
10reps
3sets
2700kg
Hip Adduction
Lower body
130kg
10reps
3sets
3900kg
Back Extension
Upper body
41kg
15reps
3sets
1845kg
Abdominal
Abdominal
100kg
10reps
3sets
3000kg
Rear Deltoid
Upper body
65kg
13reps
3sets
2535kg
Dips
Upper body
71kg
13reps
3sets
2769kg
Chinning
Upper body
71kg
16reps
1sets
1136kg
Chinning
Upper body
91kg
12reps
2sets
2184kg
Cable Side Raise
Upper body
6.25kg
20reps
10sets
1250kg
Back Extension
Upper body
41kg
15reps
3sets
1845kg
Monthly or Weekly Charts
Here is a chart showing the total training volume for each exercise by month, calculated as the product of weight, reps, and sets.
Upper body
Shoulders, arms, back, chest etc.
Lower body
Thighs, hamstrings, abdominal, oblique, etc.