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
Leg Press
Lower body
200kg
10reps
3sets
6000kg
Reverse Smith Front Raise
Upper body
20kg
12reps
3sets
720kg
Rear Deltoid
Upper body
65kg
13reps
3sets
2535kg
Dips
Upper body
80kg
13reps
3sets
3120kg
Chinning
Upper body
70kg
16reps
1sets
1120kg
Chinning
Upper body
90kg
12reps
2sets
2160kg
Cable Side Raise
Upper body
6.25kg
20reps
10sets
1250kg
Leg Press
Lower body
200kg
10reps
3sets
6000kg
Leg Extensions
Lower body
90kg
10reps
3sets
2700kg
Leg Curl
Lower body
90kg
10reps
3sets
2700kg
Hip Adduction
Lower body
130kg
10reps
3sets
3900kg
Back Extension
Upper body
45kg
13reps
3sets
1755kg
Shoulder Press
Upper body
35kg
10reps
3sets
1050kg
Rear Deltoid
Upper body
65kg
13reps
3sets
2535kg
Cable Side Raise
Upper body
6.25kg
20reps
6sets
750kg
Dips
Upper body
80kg
13reps
3sets
3120kg
Chinning
Upper body
70kg
12reps
1sets
840kg
Chinning
Upper body
90kg
12reps
2sets
2160kg
Cable Side Raise
Upper body
6.25kg
20reps
4sets
500kg
Leg Press
Lower body
200kg
10reps
3sets
6000kg
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.