Prepare

by LION

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Body weight — target

W1

Target (kg)
Actual (kg)

Food log

Training plan

Week 1

167.6 lbs

Arms

Front Raise

22 lbs × 10
22 lbs × 10
22 lbs × 10

Lateral Raise

22 lbs × 10
22 lbs × 10
22 lbs × 10

Face Pull

110.2 lbs × 10
110.2 lbs × 10
110.2 lbs × 10

Cable Curl + Single-Arm Cable Extension

44.1 lbs × 10
44.1 lbs × 10
44.1 lbs × 10

Body

Machine Chest Press

220.5 lbs × 10
242.5 lbs × 10
264.6 lbs × 10
264.6 lbs × 8

Seated Cable Row

110.2 lbs × 10
121.3 lbs × 10
132.3 lbs × 10
132.3 lbs × 18

Hack Squat

110.2 lbs × 10
110.2 lbs × 10
110.2 lbs × 10
110.2 lbs × 10

ARMS2

Front Raise

22 lbs × 10
22 lbs × 10
22 lbs × 10

Cable Lateral Raise

22 lbs × 10
22 lbs × 10
22 lbs × 10

Face Pull

110.2 lbs × 10
110.2 lbs × 10
110.2 lbs × 10

Cable Curl + Single-Arm Cable Extension

44.1 lbs × 10
44.1 lbs × 10
44.1 lbs × 10

Body weight

W1

Target (kg)
Actual (kg)