Accountability Workout Log

Vertical Pull Emphasis
Wide Grip Lat Pulldown212013,102120,13015,123130,140,140/12015,10,7/5
Seated Pull Up (weighted on smith machine)GBODYWEIGHT30;5,6,7,5,72BW30;7,6,7,6,43BW30;9,7,8,6
Chest Supported High row22515,1533013,13,10330,40,4015,12,13
Cable Lateral Raise (single arm)320,12,7,1033/fail420,20,20,1015,12,12,12
Overhead Tricep extension37015,13,8370,85,9015,15,1048015,12,12,10
Concentration Curl32018,12,10325,25/20,2015,6/9,13420,25,25,2020,15,14,15
 
Horizontal Push Emphasis
Flat BB Bench Press 21357,621357,73135,9510,7,10313511,12,10
Incline DB bench Press24015,1234512,10,123457,10(4 min break),1234512,12,12
Incline fly (gymleco) 22512,732512,9,8325,107,5,12325,15,8,14,15
DB Lateral Raise31515,15,12317.511,11,1037.520,20,2031020,20,20
Skullcrushers3258,9,63258,7,633011,1233014,15,
Concentration curl32512,10,832512,10,832012,1232015,12,12
 
Horizontal Pull Emphasis
Machine Row 290,12,1323/fail39013,12490,100,100,10015,13,13,9
One arm Bent Over Row25512,1033/fail355,11,10,1235514,12,12
Assisted Pull Ups 2-80,-10010,1233/fail3-100,-9015,12,83(FM)-96,-90,-9015,12,10
Machine Lateral Raise3(Prime)130,130/90,9015,8/6,20315 to 20390,10520,13,84(PF)105,115,115/100,10020,12,8/7,15
Cable Triceps Extension28017,16315 to 2028020,20380,90,9020,16,11
Alternating DB Curl22015,20315 to 2022018,1632018,11,11
 
Quad Emphasis
Leg Press2(Gasp)25, No weight8,123180,210,21015,13,84(Hammer) 180,200,200,13015,12,8,15(Hip) 4100,11020,12,15,15
Leg Extensions 215012,15315012,15,134(Atlantis)15014,14,12,12415013,15,15,15
Laying Leg Curl290,10020,15390,100,10020,16,153(LF)100,115,11520,18,123(Prime)45,6020,15,16
Walking Lunges 31514,12,1131513,12,1341511,(stopped; knee a little sore)41513,12,10,11
Calves/abs3(Abs)1016,15,123(Abs)12.520,15,1242/fail41/fail
 
Vertical Push Emphasis
Seated DB Shoulder Press24012,10340,3012,5,623510,823010,13
Decline DB Benchpress subbed out for pec deck chest fly 23516,2033511,10,1023510,12316014,11,12
Incline Smith Machine Bench Press2135,956,15,1839512,15,1539516,15,12311513,14,9
DB Lateral Raise21515,15215,7.511,4;6,37.520,18,1637.5,1015,18,16
EZ bar or Barbell Overhead Tricep Extension2(Ez) 3012,72(Ez) 408,83(Over)8015,15,1238015,(push)14,15
Hammer Curl2308,822013,12320,25,2515,13,10325,15,11,15,18
 
Ham/Glute Emphasis
Seated Leg Curl314013,13,10370,115,145,10020,20,5;10311520,15,13+24105(prime)12,15,12,12
DB Romanian Deadlift25012,10325,35,4510,12,1024511,93456,9,10
Hip Press(switched to leg press week 3)218016,1829017,17390,105,10520,16,153225,24515,12,12
Leg Extension3145,145,13517,12,1239015,17,134130,145,145,20,12,15,15413513,12,9,8
Abs/ Calves3(Abs)12.5(Abs)17,15,1033/fail3(Abs)12.5(Abs)20,15,12312.516,17,12
 
Vertical Pull Emphasis
Wide Grip Lat Pulldown212013,102120,13015,123130,140,140/12015,10,7/53140,140,13012,8,13
Seated Pull Up (weighted on smith machine)GBODYWEIGHT30;5,6,7,5,72BW30;7,6,7,6,43BW30;9,7,8,63BW30;9,8,6,7
Chest Supported High row22515,1533013,13,10330,40,4015,12,13440,40,40,3013,12,8,12
Cable Lateral Raise (single arm)320,12,7,1033/fail420,20,20,1015,12,12,1242017,15,12,10
Overhead Tricep extension37015,13,8370,85,9015,15,1048015,12,12,10380,85,8515,12,10
Concentration Curl32018,12,10325,25/20,2015,6/9,13420,25,25,2020,15,14,15 (alternated reps; not all at once)325,20,2013,15,15
 
Horizontal Push Emphasis
Flat BB Bench Press 21357,621357,73135,9510,7,10313511,12,104135,145,145,13510,8,7,8
Incline DB bench Press24015,1234512,10,123457,10(4 min break),1234512,12,1244512,12,10,12
Incline fly (gymleco) 22512,732512,9,8325,107,5,12325,15,8,14,15425,25,15,1511,9,14,13
DB Lateral Raise31515,15,12317.511,11,1037.520,20,2031020,20,20412.517,15,15,10
Skullcrushers3258,9,63258,7,633011,1233014,15,43015,15,15,12
Concentration curl32512,10,832512,10,832012,1232015,12,12420,25,25,2020,13,12,14
 
Quad Emphasis
Leg Press2(Gasp)25, No weight8,123180,210,21015,13,84(Hammer) 180,200,200,13015,12,8,15(Hip) 4100,11020,12,15,154180,210,21015,12,10,9
Leg Extensions 215012,15315012,15,134(Atlantis)15014,14,12,12415013,15,15,154150,160,160,16015,11,12,10
Laying Leg Curl290,10020,15390,100,10020,16,153(LF)100,115,11520,18,123(Prime)45,6020,15,164110,120,120,12020,15,14,9
Walking Lunges 31514,12,1131513,12,1341511,(stopped; knee a little sore)41513,12,10,1141511,9
Calves/abs3(Abs)1016,15,123(Abs)12.520,15,1242/fail41/fail412.520,16,12,7
 
Horizontal Pull Emphasis
Machine Row 290,12,1323/fail39013,12490,100,100,10015,13,13,939012,6,10
One arm Bent Over Row25512,1033/fail355,11,10,1235514,12,1235511,9,9
Assisted Pull Ups 2-80,-10010,1233/fail3-100,-9015,12,83(FM)-96,-90,-9015,12,103-909,12,10
Machine Lateral Raise3(Prime)130,130/90,9015,8/6,20315 to 20390,10520,13,84(PF)105,115,115/100,10020,12,8/7,15411520,11,12,9
Cable Triceps Extension28017,16315 to 2028020,20380,90,9020,16,11490,90,80,8015,12,12,12
Alternating DB Curl22015,20315 to 2022018,1632018,11,11420,20,15,1515,12,12,12
 
Vertical Push Emphasis
Seated DB Shoulder Press24012,10340,3012,5,623510,823010,13430,35,35;20;1512,10,10;3;6
Decline DB Benchpress subbed out for pec deck chest fly 23516,2033511,10,1023510,12316014,11,124130160;90;5013,13,11,6,10
Incline Smith Machine Bench Press2135,956,15,1839512,15,1539516,15,12311513,14,9495,115,115;95;7515,15,10,9,6
DB Lateral Raise21515,15215,7.511,4;6,37.520,18,1637.5,1015,18,16417.5,25;10,25:1015,9;10,9;7
EZ bar or Barbell Overhead Tricep Extension2(Ez) 3012,72(Ez) 408,83(Over)8015,15,1238015,(push)14,154(Push)80,85,85,8015,12,10,13
Hammer Curl2308,822013,12320,25,2515,13,10325,15,11,15,18320,25,25,15,12,9,
 
Ham/Glute Emphasis
Seated Leg Curl314013,13,10370,115,145,10020,20,5;10311520,15,13+24105(prime)12,15,12,124135,145,20,12,10,10
DB Romanian Deadlift25012,10325,35,4510,12,1024511,93456,9,1044512,9,9,7
Hip Press(switched to leg press week 3)218016,1829017,17390,105,10520,16,153225,24515,12,124100,20,15,14,15
Leg Extension3145,145,13517,12,1239015,17,134130,145,145,20,12,15,15413513,12,9,8413516,15,13,11
Abs/ Calves3(Abs)12.5(Abs)17,15,1033/fail3(Abs)12.5(Abs)20,15,12312.516,17,12412.518,13,11
 
Vertical Pull Emphasis
Wide Grip Lat Pulldown212013,102120,13015,123130,140,140/12015,10,7/53140,140,13012,8,133135,145,14515,11,9
Seated Pull Up (weighted on smith machine)GBODYWEIGHT30;5,6,7,5,72BW30;7,6,7,6,43BW30;9,7,8,63BW30;9,8,6,73-84,-84,-90,35;10,8,9,8
Chest Supported High row22515,1533013,13,10330,40,4015,12,13440,40,40,3013,12,8,1244012,12,10,10
Cable Lateral Raise (single arm)320,12,7,1033/fail420,20,20,1015,12,12,1242017,15,12,1042017,16,11,11
Overhead Tricep extension37015,13,8370,85,9015,15,1048015,12,12,10380,85,8515,12,1048015,13,12,10
Concentration Curl32018,12,10325,25/20,2015,6/9,13420,25,25,2020,15,14,15 (alternated reps; not all at once)325,20,2013,15,1542013,14, Drop set
 
Horizontal Push Emphasis
Flat BB Bench Press 21357,621357,73135,9510,7,10313511,12,104135,145,145,13510,8,7,8414510,9,8,6
Incline DB bench Press24015,1234512,10,123457,10(4 min break),1234512,12,1244512,12,10,1234512,11,7
Incline fly (gymleco) 22512,732512,9,8325,107,5,12325,15,8,14,15425,25,15,1511,9,14,1331520,20,20 (rest pause)
DB Lateral Raise31515,15,12317.511,11,1037.520,20,2031020,20,20412.517,15,15,10312.520,20,20 (rest pause)
Skullcrushers3258,9,63258,7,633011,1233014,15,43015,15,15,1234012,11,8
Concentration curl32512,10,832512,10,832012,1232015,12,12420,25,25,2020,13,12,1432016,10,13
 
Quad Emphasis
Leg Press2(Gasp)25, No weight8,123180,210,21015,13,84(Hammer) 180,200,200,13015,12,8,15(Hip) 4100,11020,12,15,154180,210,21015,12,10,92185,21010,12,5
Leg Extensions 215012,15315012,15,134(Atlantis)15014,14,12,12415013,15,15,154150,160,160,16015,11,12,1028015,6
Laying Leg Curl290,10020,15390,100,10020,16,153(LF)100,115,11520,18,123(Prime)45,6020,15,164110,120,120,12020,15,14,9260,11010,10
Walking Lunges 31514,12,1131513,12,1341511,(stopped; knee a little sore)41513,12,10,1141511,92Bodyweight11,9
Calves/abs3(Abs)1016,15,123(Abs)12.520,15,1242/fail41/fail412.520,16,12,72120 (standing calf raise machine) 15,15
 
Starting off the Fall with a new mesocycle! Jumping into this one a bit faster after just a half a deload week since I’m going on vacation in October.
Horizontal Push Emphasis
Flat DB Press or Horizontal Chest Press Machine of Choice27015,10
Incline Smith Machine Press 211513,11
Pec Deck Chest Fly2190/170,17010/5,15
Machine Lateral Raise312012,12,12
Cable Tricep Pushdown superset w/ Ez Bar Spider Curl29017,15
Ez Bar Spider Curl24018,15
 
Quad emphasis
Seated Leg Curl2135,14515,12
Pendulum Squat225,4515,12
Leg Extensions superset w/ walking lunges2(Prime)13515,
Walking Lunges21515,15
Calves/abs24/fail
SetsWeightReps
Horizontal Pull emphasis
Seated Cable Row (Narrow neutral grip, pulling down to hip)210010,9
Neutral Grip Lat Pulldown28013,12
Hammer Strength Low Row29010
Cable Reverse Fly21517
Seated DB Incline Curl22013,16
Cable Overhead Tricep Extension28013,12
 
Vertical Push Emphasis
Machine Overhead Press (seated or standing)2(seated/gymleco)4512,12
Cable Y-Raise2(Single hand)2015,15
Pec Deck Chest Fly3170,180,18020,14,12
DB Lateral Raise212.513,12
Machine Bicep Curl superset w/ Tricep Pushdown265,6010,14
Single Arm Cable Tricep Pushdown24517,14
 
Ham/Glute Emphasis
DB Romanian Deadlift24512,12
Leg Press221012,14
Seated Leg Curl2140,14515,12
BB Walking Lunges superset right into Goblet squat212.515,15
Goblet Squats 22512
Abs/ Calves215 to 20
SetsWeightReps
Vertical Pull Emphasis
Wide Grip Lat Pulldown21456,10
Chest Supported Horizontal Prime Row or Horizontal Row of choice29015,15
Cable Pull Over (AKA straight arm pulldown)28020,18
Pec Deck Reverse Fly275,9520,19,18
Cable Drag Curl (facing away) 23015,15
Smith Machine JM Press285,105(?)15,11
 
Horizontal Push Emphasis
Flat DB Press or Horizontal Chest Press Machine of Choice27015,102(Hammer)7012,10
Incline Smith Machine Press 23513,11235,4515,11
Pec Deck Chest Fly2190/170,17010/5,15217517,15
Machine Lateral Raise312012,12,12312013,14,11
Cable Tricep Pushdown superset w/ Ez Bar Spider Curl29017,15390,95,9520,16,12
Ez Bar Spider Curl (Sub cable curl)24018,1538015,15,12
 
SetsWeightRepsSetsWeightReps
Quad emphasis
Seated Leg Curl2135,14515,12314515,10,10
Pendulum Squat225,4515,1224513,9
Leg Extensions superset w/ walking lunges2(Prime)13515,213517,12
Walking Lunges21515,152Bodyweight 20,20
Standing calf raise/hanging leg raise 24/fail2(Calves)1808,13,9
 
Horizontal Pull emphasis
Seated Cable Row (Narrow neutral grip, pulling down to hip)210010,92100,11015,10
Neutral Grip Lat Pulldown28013,123120,120,11012,10,12
Hammer Strength Low Row2901029012,12
Cable Reverse Fly21517215,2020,12
Seated DB Incline Curl22013,16220,2515,8
Cable Overhead Tricep Extension28013,1228012,14
 
Currently on vacation so I had to make a bunch substitutions to accommodate the limited gym equipment at the hotel


Vertical Pull Emphasis
Wide Grip Lat Pulldown21456,102(Technogym)10013,12
Chest Supported Horizontal Prime Row or Horizontal Row of choice29015,152(TG)90/70,808/5,12
Cable Pull Over (AKA straight arm pulldown)28020,182(Chest Hi row)4012,11
Pec Deck Reverse Fly275,9520,19,182(DB)10,1217,17
Cable Drag Curl (facing away) 23015,152(DB curl)20,2515,13
Smith Machine JM Press285,105(?)15,112(DB skullcrusher)2512,8
 
I'm a bit late for this but trying to read your posts is a bit like trying to learn basic computer programming language.

What exactly does

Fly275,9520,19,182(DB)10,1217

Mean for example?
 
Wobmarvel said:
I'm a bit late for this but trying to read your posts is a bit like trying to learn basic computer programming language.

What exactly does

Fly275,9520,19,182(DB)10,1217

Mean for example?
Click to expand...
Since I’ve been working with a new trainer, everything has been getting logged into a a spread sheet. It’s hard to see the white line dividing the numbers into a grid on these posts. The very first column is the name of the exercise, then the next three repeat after each week, and goes like this: number of sets, the weight, then reps.

I’ve occasionally had to make some adjustments after the fact, because my trainer sometimes logs things a bit differently how I would normally do it on my own. I realize it’s not very intuitive to read online.
 
If I have to use different equipment for some reason than I usually do, I typically put that in parentheses in the weight column.
 
Horizontal Pull emphasis
Seated Cable Row (Narrow neutral grip, pulling down to hip)2100,11015,15
Neutral Grip Lat Pulldown2130/120,1207/5,11
Hammer Strength Low Row290,10015,10
Cable Reverse Fly2(Prime)13016,15
Seated DB Incline Curl22512,9
Cable Overhead Tricep Extension28012,12
 
Vertical Push Emphasis
Machine Overhead Press (seated or standing)2(seated/arsenal)25,3515,13
Cable Y-Raise2(Single hand)2015,15
Pec Deck Chest Fly3175,175,175/16015,15,6/5
DB Lateral Raise212,1518,10
Machine Bicep Curl superset w/ Tricep Pushdown2(Old ver. Prime)11012,12
Single Arm Cable Tricep Pushdown25013,10
 
Ham/Glute Emphasis
DB Romanian Deadlift24512,12
Leg Press2210,23015,13
Seated Leg Curl2145,15515,10
BB Walking Lunges superset right into Goblet squat212.515,13
Goblet Squats 22512,12
Abs/ Calves215 to 20
 
Woke up at 195 this morning. Really been trying hard to see if I can get over 200 lbs finally 🤩
 

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Horizontal Pull emphasis
Seated Cable Row (Narrow neutral grip, pulling down to hip)2100,11015,152105,11015,12
Neutral Grip Lat Pulldown2130/120,1207/5,11312012,11,9
Hammer Strength Low Row290,10015,102(LF)9012,12
Cable Reverse Fly2(Prime)13016,152(FM)13,1715,12
Seated DB Incline Curl22512,922513,9
Cable Overhead Tricep Extension28012,12280,9015,9
 
Just getting over a cold I had for the past few days. I had just gotten my flu shot so I was worried that I was too late. Covid, strep, and flu tests came back all negative and I was able to recover pretty quickly. Managed to get a pretty good workout in. I felt better afterwards than I did before I got to the gym.
 

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Personal Training - Vertical Push; trainer wants to sub DB lat raises for db incline press from here on out for better chest development
 
Ham/Glute Emphasis
DB Romanian Deadlift24512,12245,5015,12
Leg Press2210,23015,13323012,12,9
Seated Leg Curl2145,15515,10215012,12
BB Walking Lunges superset right into Goblet squat212.515,13212.512,14
Goblet Squats 22512,1222512,12
Abs/ Calves215 to 20215 to 20
 
Vertical Pull Emphasis
Wide Grip Lat Pulldown21456,10214012,10
Chest Supported Horizontal Prime Row or Horizontal Row of choice29015,15213015,15
Cable Pull Over (AKA straight arm pulldown)28020,1829013,14
Pec Deck Reverse Fly275,9520,19,1829018,16
Cable Drag Curl (facing away) 23015,1523012,14
Smith Machine JM Press285,105(?)15,11275,9515,13,
 
Horizontal Push Emphasis
Flat DB Press or Horizontal Chest Press Machine of Choice27015,102(Hammer)7012,102(Hammer)7012,12
Incline Smith Machine Press 23513,11235,4515,112(12lb bar)4510,11
Pec Deck Chest Fly2190/170,17010/5,15217517,15317515,15,10
Machine Lateral Raise312012,12,12312013,14,1132/fail
Cable Tricep Pushdown superset w/ Ez Bar Spider Curl29017,15390,95,9520,16,12395,105,10515,14,12
Ez Bar Spider Curl24018,153(Sub cable curl)8015,15,1234515,12,12
SetsWeightRepsSetsWeightRepsSetsWeightReps
Quad emphasis
Seated Leg Curl2135,14515,12314515,10,10314515,13,12
Pendulum Squat225,4515,1224513,934512,12,10
Leg Extensions superset w/ walking lunges2(Prime)13515,213517,12313515,15,13
Walking Lunges21515,152Bodyweight 20,203BW13,11
Standing calf raise/hanging leg raise 24/fail2(Calves)1808,13,9315 to 20
 
Horizontal Pull emphasis
Seated Cable Row (Narrow neutral grip, pulling down to hip)2100,11015,152105,11015,12211015,12
Neutral Grip Lat Pulldown2130/120,1207/5,11312012,11,9313012,10,10
Hammer Strength Low Row290,10015,102(LF)9012,123(Sub S-H Prime row)50,70,7015,15,12
Cable Reverse Fly2(Prime)13016,152(FM)13,1715,1222015,12
Seated DB Incline Curl22512,922513,932512,9,10
Cable Overhead Tricep Extension28012,12280,9015,938015,15,12
 
Vertical Push Emphasis
Machine Overhead Press (seated or standing)2(seated/arsenal)25,3515,132(Standing gymleco) 6515,12
Cable Y-Raise2(Single hand)2015,1521518,15
Pec Deck Chest Fly3175,175,175/16015,15,6/5318012,13,7
DB incline press2(DB lat raise)12,1518,103(DB lat raise)12.515,12,13
Machine Bicep Curl superset w/ Tricep Pushdown2(Old ver. Prime)11012,1236013,12,10
Single Arm Cable Tricep Pushdown25013,1034517,12,6
 
Ham/Glute Emphasis
DB Romanian Deadlift24512,12245,5015,1225012,12
Leg Press2210,23015,13323012,12,9323012,12,12
Seated Leg Curl2145,15515,10215012,123150,155,15515,12,9
BB Walking Lunges superset right into Goblet squat212.515,13212.512,14210,10,BW13,9,10
Goblet Squats 22512,1222512,1222512,12,12
Abs/ Calves215 to 20215 to 20315 to 20
 
Vertical Pull Emphasis
Wide Grip Lat Pulldown21456,10214012,10
Chest Supported Horizontal Prime Row or Horizontal Row of choice29015,15213015,15
Cable Pull Over (AKA straight arm pulldown)28020,1829013,14
Pec Deck Reverse Fly275,9520,19,1829018,16
Cable Drag Curl (facing away) 23015,1523012,14
Smith Machine JM Press240,6015,11230,5015,13
 
Horizontal Push Emphasis
Flat DB Press or Horizontal Chest Press Machine of Choice27015,102(Hammer)7012,102(Hammer)7012,122(Hammer)7012,12
Incline Smith Machine Press 23513,11235,4515,112(12lb bar)4510,1124511,11
Pec Deck Chest Fly2190/170,17010/5,15217517,15317515,15,103175,175,16515,8,11
Machine Lateral Raise312012,12,12312013,14,1132/fail3120,130,130)15,13,10
Cable Tricep Pushdown superset w/ Ez Bar Spider Curl29017,15390,95,9520,16,12395,105,10515,14,1231/fail
Ez Bar Spider Curl24018,153(Sub cable curl)8015,15,1234515,12,12345,55,5515,11,11
 
Quad emphasis
Seated Leg Curl2135,14515,12314515,10,10314515,13,12315015,13,12
Pendulum Squat225,4515,1224513,934512,12,103(Hack squat)9510,10,6
Leg Extensions superset w/ walking lunges2(Prime)13515,213517,12313515,15,13313516,15,13
Walking Lunges21515,152Bodyweight 20,203BW13,113Bodyweight 12,8,5
Standing calf raise/hanging leg raise 24/fail2(Calves)1808,13,9315 to 20318012,13,9
 
Horizontal Pull emphasis
Seated Cable Row (Narrow neutral grip, pulling down to hip)2100,11015,152105,11015,12211015,12311015,13,12
Neutral Grip Lat Pulldown2130/120,1207/5,11312012,11,9313012,10,10313012,12,10
Hammer Strength Low Row290,10015,102(LF)9012,123(Sub S-H Prime row)50,70,7015,15,1239014,12,12
Cable Reverse Fly2(Prime)13016,152(FM)13,1715,1222015,123(FM) 20,20/17,1712,8/4,10
Seated DB Incline Curl22512,922513,932512,9,1032512,11,10
Cable Overhead Tricep Extension28012,12280,9015,938015,15,12385,90,9015,12,12
 
Vertical Push Emphasis
Machine Overhead Press (seated or standing)2(seated/arsenal)25,3515,132(Standing gymleco) 6515,1221515,122(Seated Gymleco) 5512,10
Cable Y-Raise2(Single hand)2015,1521518,1521515,31516,15,12
Pec Deck Chest Fly3175,175,175/16015,15,6/5318012,13,73130,150,150,15015,15,15,15317014,12,11
DB incline press2(DB lat raise)12,1518,103(DB lat raise)12.515,12,13340,40,4512,15,1034512,11,9
Machine Bicep Curl superset w/ Tricep Pushdown2(Old ver. Prime)11012,1236013,12,1036015,12,1036012,12,9
Single Arm Cable Tricep Pushdown25013,1034517,12,63(Rope) 30,40,3017,12,93(Rope) 40,40,3012,10,12
 
Vertical Pull Emphasis
Wide Grip Lat Pulldown21456,10214012,10314012,11,83145,145,1107,6,12
Chest Supported Horizontal Prime Row or Horizontal Row of choice29015,15213015,15317012,13,12317510,15,12
Cable Pull Over (AKA straight arm pulldown)28020,1829013,1429013,1239014,15,13
Pec Deck Reverse Fly275,9520,19,1829018,162100,11015,15311013,15,16
Cable Drag Curl (facing away) 23015,1523012,14230,3515,1223515,13
Smith Machine JM Press240,6015,11230,5015,1325012,1225015,12
 
Vertical Pull Emphasis
Wide Grip Lat Pulldown21456,10214012,10314012,11,83145,145,1107,6,12
Chest Supported Horizontal Prime Row or Horizontal Row of choice29015,15213015,15317012,13,12317510,15,12
Cable Pull Over (AKA straight arm pulldown)28020,1829013,1429013,1239014,15,13
Pec Deck Reverse Fly275,9520,19,1829018,162100,11015,15311013,15,16
Cable Drag Curl (facing away) 23015,1523012,14230,3515,1223515,13
Smith Machine JM Press240,6015,11230,5015,1325012,1225015,12
 
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