January 18 - Chest & Legs

Updated Jan 20, 2026 11:11 PM

Dumbbell Chest Press

Set	Prev Weight	Weight	Prev Reps	Reps
1	30	40	10	10
2	35	40	10	8
3	40	45	9	5
4	40	45	8	6

Pec Fly

Set	Prev Weight	Weight	Prev Reps	Reps
1	85	70	8	11
2	85	70	10	13
3	70	70	10	10

Single-arm cable raise

Set	Prev Weight	Weight	Prev Reps	Reps
1	20	20	10	10
2	25	20	10	10
3	25	25	10	10

Overhead Bar Pulls

Set	Prev Weight	Weight	Prev Reps	Reps
1	45	60	15	10
2	50	70	15	8
3	60	70	10	10

Incline Barbell

Set	Prev Weight	Weight	Prev Reps	Reps
1	0	45	0	20
2	0	65	0	10
3	0	75	0	10

Leg Press

Set	Prev Weight	Weight	Prev Reps	Reps
1	175	205	12	10
2	175	205	10	10
3	190	220	10	10
4	205	220	10	10

Leg Extension

Set	Prev Weight	Weight	Prev Reps	Reps
1	115	115	15	15
2	130	115	10	10
3	130	130	10	10

Inner Thigh

Set	Prev Weight	Weight	Prev Reps	Reps
1	105	115	15	15
2	120	130	12	10

Outer Thigh

Set	Prev Weight	Weight	Prev Reps	Reps
1	115	115	15	15
2	130	130	12	12

Calf Raises

Set	Prev Weight	Weight	Prev Reps	Reps
1	Machine Weight	25	10	10
2	Machine Weight	25	10	10

January 11 - Chest January 12 - Legs