Big Little Gains

March 29, 2023

Weight – 3/29/2023

86 lbs

Workout Routine – 3/29/2023

Warm up

• Walk on treadmill 8 minutes
• Arm raises (both with grip facing up and down) – 3 sets of 10 reps
  • Weight: yellow bar (1, 10 reps), green bar (2, 8 reps)

Chest

• Knee push ups on ground with roller (2) and grip disk things (1) – 3 sets of 10 reps
  • Weight: bodyweight
• Chest press on ground – 3 sets of 7-10 reps
  • Weight: red bar (1, 10 reps), big black bar (2, 7 reps)

Back

• Back extension machine – 3 sets of 10 reps
  • Weight: 40
• Barbell rows with bar – 3 sets of 10 reps
  • Weight: red bar (1, 10 reps), big black bar (2, 8 reps)

Biceps / triceps

• Cable machine (biceps) – 3 sets of 10 reps, each arm
  • Weight: 7.5
• Cable machine (triceps) – 3 sets of 10 reps
  • Weight: 10, 12.5, 15
• Bicep curls – 3 sets of 10 reps
  • Weight: red bar (1, 10 reps), big black bar? (2, 8 reps)

Legs

• Lunges – 3 sets of 12 reps
• Prisoner squats – 3 sets of 12 reps
• Calf raises – 3 sets of 12 reps

Progress Pictures – 3/29/2023

Flashback

(I forgot to write down the workout routines for the days between the 20th and 29th. BUT I did take progress pictures)

March 22, 2023

March 25, 2023

March 27, 2023