Rolling 14-day plan. Start today to import tonight's lifts into the log, then the plan rolls forward a day.

Fri Jul 3 · today AM ski · 7 lifts

Primary Quads, Deltoids, Rear deltoids, Lats, Adductors (inner thigh), Triceps, Glutes (gluteus medius), abductors (outer thigh)

Secondary Rhomboids, traps, Biceps

MachineSchemeRepsWeightsSets
Leg Extension Light 20/17/15 40/45/65 3
Shoulder Press Light 20/17/15 10/10/10 3
Rear Delt Fly Light 20/17/15 25/30/35 3
Lat Pulldown Moderate 12/10/8/6 70/75/85/90 4
Hip Adduction Heavy 5/4/3/2/1 160/160/160/160/160 5
Triceps Press Light 20/17/15 45/50/55 3
Hip Abduction Moderate 12/10/8/6 145/150/160/165 4

Sat Jul 4 no ski · 7 lifts

Primary Pectorals (chest), Glutes, Mid-back (rhomboids, traps), Abs (rectus abdominis), Biceps, Hamstrings

Secondary Triceps, front deltoids, Lats, Forearms, Calves

MachineSchemeRepsWeightsSets
Chest Press Moderate 12/10/8/6 35/40/50/55 4
Glute Kickback (Left) Light 20/17/15 30/35/55 3
Glute Kickback (Right) Light 20/17/15 30/35/55 3
Seated Row Light 20/17/15 55/60/65 3
Abdominal Crunch Heavy 5/4/3/2/1 80/80/80/80/80 5
Biceps Curl 2 Moderate 12/10/8/6 45/50/60/65 4
Seated Leg Curl Light 20/17/15 40/45/65 3

Sun Jul 5 AM ski · 7 lifts

Primary Lower back (erector spinae), Obliques, Calves (gastrocnemius, soleus), Quads, glutes, Triceps, Glutes (gluteus medius), abductors (outer thigh)

Secondary hamstrings, Abs

MachineSchemeRepsWeightsSets
Back Extension Light 20/17/15 105/110/115 3
Rotary Torso (Right) Moderate 12/10/8/6 115/120/130/135 4
Rotary Torso (Left) Moderate 12/10/8/6 115/120/130/135 4
Seated Calf Raise Light 20/17/15 50/55/75 3
Leg Press Light 20/17/15 70/75/95 3
Triceps Extension Heavy 5/4/3/2/1 70/70/70/70/70 5
Hip Abduction Light 20/17/15 115/120/125 3

Mon Jul 6 AM ski · 8 lifts

Primary Deltoids, Rear deltoids, Adductors (inner thigh), Lats, Pectorals (chest), Biceps, Glutes

Secondary Triceps, Rhomboids, traps, Front deltoids, Forearms, Hamstrings

MachineSchemeRepsWeightsSets
Shoulder Press Moderate 12/10/8/6 5/10/20/25 4
Rear Delt Fly Heavy 5/4/3/2/1 45/45/45/45/45 5
Hip Adduction Moderate 12/10/8/6 155/160/170/175 4
Lat Pulldown Heavy 5/4/3/2/1 75/75/75/75/75 5
Pec Fly Heavy 5/4/3/2/1 65/65/65/65/65 5
Biceps Curl Light 20/17/15 20/25/30 3
Glute Kickback (Left) Light 20/17/15 30/35/55 3
Glute Kickback (Right) Light 20/17/15 30/35/55 3

Tue Jul 7 no ski · 7 lifts

Primary Mid-back (rhomboids, traps), Abs (rectus abdominis), Hamstrings, Triceps, Obliques, Calves (gastrocnemius, soleus)

Secondary Lats, biceps, Calves, Abs

MachineSchemeRepsWeightsSets
Seated Row Moderate 12/10/8/6 70/75/85/90 4
Abdominal Crunch Light 20/17/15 55/60/80 3
Seated Leg Curl Moderate 12/10/8/6 55/60/70/75 4
Triceps Press Light 20/17/15 45/50/55 3
Rotary Torso (Right) Heavy 5/4/3/2/1 120/120/120/120/120 5
Rotary Torso (Left) Heavy 5/4/3/2/1 120/120/120/120/120 5
Seated Calf Raise Moderate 12/10/8/6 60/60/60/60 4

Wed Jul 8 AM ski · 7 lifts

Primary Quads, glutes, Lower back (erector spinae), Glutes (gluteus medius), abductors (outer thigh), Pectorals (chest), Biceps, Adductors (inner thigh), Rear deltoids

Secondary Hamstrings, Triceps, front deltoids, Forearms, Rhomboids, traps

MachineSchemeRepsWeightsSets
Leg Press Heavy 5/4/3/2/1 80/80/80/80/80 5
Back Extension Heavy 5/4/3/2/1 135/135/135/135/135 5
Hip Abduction Heavy 5/4/3/2/1 150/150/150/150/150 5
Chest Press Light 20/17/15 20/25/30 3
Biceps Curl 2 Moderate 12/10/8/6 45/50/60/65 4
Hip Adduction Light 20/17/15 120/125/130 3
Rear Delt Fly Moderate 12/10/8/6 40/45/55/60 4

Thu Jul 9 AM ski · 8 lifts

Primary Deltoids, Lats, Glutes, Triceps, Mid-back (rhomboids, traps), Obliques

Secondary Biceps, rear deltoids, Hamstrings, Abs

MachineSchemeRepsWeightsSets
Shoulder Press Heavy 5/4/3/2/1 10/10/10/10/10 5
Lat Pulldown Light 20/17/15 60/65/70 3
Glute Kickback (Left) Heavy 5/4/3/2/1 55/55/55/55/55 5
Glute Kickback (Right) Heavy 5/4/3/2/1 55/55/55/55/55 5
Triceps Extension Light 20/17/15 25/30/50 3
Seated Row Heavy 5/4/3/2/1 75/75/75/75/75 5
Rotary Torso (Right) Light 20/17/15 80/85/90 3
Rotary Torso (Left) Light 20/17/15 80/85/90 3

Fri Jul 10 AM ski · 7 lifts

Primary Hamstrings, Abs (rectus abdominis), Calves (gastrocnemius, soleus), Biceps, Pectorals (chest), Quads, Lower back (erector spinae)

Secondary Calves, Forearms, Front deltoids, Glutes

MachineSchemeRepsWeightsSets
Seated Leg Curl Heavy 5/4/3/2/1 60/60/60/60/60 5
Abdominal Crunch Moderate 12/10/8/6 75/80/90/95 4
Seated Calf Raise Heavy 5/4/3/2/1 60/60/60/60/60 5
Biceps Curl Light 20/17/15 20/25/30 3
Pec Fly Heavy 5/4/3/2/1 65/65/65/65/65 5
Leg Extension Light 20/17/15 40/45/65 3
Back Extension Moderate 12/10/8/6 130/135/145/150 4

Sat Jul 11 no ski · 7 lifts

Primary Rear deltoids, Adductors (inner thigh), Glutes (gluteus medius), abductors (outer thigh), Triceps, Glutes, Mid-back (rhomboids, traps)

Secondary Rhomboids, traps, Hamstrings, Lats, biceps

MachineSchemeRepsWeightsSets
Rear Delt Fly Moderate 12/10/8/6 40/45/55/60 4
Hip Adduction Moderate 12/10/8/6 155/160/170/175 4
Hip Abduction Heavy 5/4/3/2/1 150/150/150/150/150 5
Triceps Extension Moderate 12/10/8/6 65/70/80/85 4
Glute Kickback (Left) Moderate 12/10/8/6 50/55/65/70 4
Glute Kickback (Right) Moderate 12/10/8/6 50/55/65/70 4
Seated Row Moderate 12/10/8/6 70/75/85/90 4

Sun Jul 12 no ski · 7 lifts

Primary Lats, Deltoids, Obliques, Pectorals (chest), Biceps, Quads, glutes

Secondary rear deltoids, Triceps, Abs, Front deltoids, Forearms, Hamstrings

MachineSchemeRepsWeightsSets
Lat Pulldown Light 20/17/15 60/65/70 3
Shoulder Press Light 20/17/15 10/10/10 3
Rotary Torso (Right) Light 20/17/15 80/85/90 3
Rotary Torso (Left) Light 20/17/15 80/85/90 3
Pec Fly Moderate 12/10/8/6 60/65/75/80 4
Biceps Curl Moderate 12/10/8/6 45/50/30/35 4
Leg Press Moderate 12/10/8/6 80/80/80/80 4

Mon Jul 13 AM ski · 7 lifts

Primary Abs (rectus abdominis), Hamstrings, Lower back (erector spinae), Calves (gastrocnemius, soleus), Triceps, Quads, Biceps

Secondary Calves, Glutes, Forearms

MachineSchemeRepsWeightsSets
Abdominal Crunch Light 20/17/15 55/60/80 3
Seated Leg Curl Moderate 12/10/8/6 55/60/70/75 4
Back Extension Moderate 12/10/8/6 130/135/145/150 4
Seated Calf Raise Heavy 5/4/3/2/1 60/60/60/60/60 5
Triceps Press Moderate 12/10/8/6 60/65/75/80 4
Leg Extension Moderate 12/10/8/6 55/60/70/75 4
Biceps Curl 2 Light 20/17/15 20/25/45 3

Tue Jul 14 AM ski · 7 lifts

Primary Pectorals (chest), Mid-back (rhomboids, traps), Rear deltoids, Glutes (gluteus medius), abductors (outer thigh), Adductors (inner thigh), Glutes

Secondary Triceps, front deltoids, Lats, biceps, Rhomboids, traps, Hamstrings

MachineSchemeRepsWeightsSets
Chest Press Heavy 5/4/3/2/1 40/40/40/40/40 5
Seated Row Light 20/17/15 55/60/65 3
Rear Delt Fly Light 20/17/15 25/30/35 3
Hip Abduction Moderate 12/10/8/6 145/150/160/165 4
Hip Adduction Heavy 5/4/3/2/1 160/160/160/160/160 5
Glute Kickback (Left) Moderate 12/10/8/6 50/55/65/70 4
Glute Kickback (Right) Moderate 12/10/8/6 50/55/65/70 4

Wed Jul 15 AM ski · 7 lifts

Primary Obliques, Lats, Deltoids, Biceps, Triceps, Quads

Secondary Abs, rear deltoids, Forearms

MachineSchemeRepsWeightsSets
Rotary Torso (Left) Moderate 12/10/8/6 115/120/130/135 4
Rotary Torso (Right) Moderate 12/10/8/6 115/120/130/135 4
Lat Pulldown Moderate 12/10/8/6 70/75/85/90 4
Shoulder Press Light 20/17/15 10/10/10 3
Biceps Curl 2 Heavy 5/4/3/2/1 50/50/50/50/50 5
Triceps Extension Light 20/17/15 25/30/50 3
Leg Extension Heavy 5/4/3/2/1 60/60/60/60/60 5

Thu Jul 16 AM ski · 7 lifts

Primary Lower back (erector spinae), Hamstrings, Calves (gastrocnemius, soleus), Abs (rectus abdominis), Pectorals (chest), Triceps, Quads, glutes

Secondary Calves, front deltoids

MachineSchemeRepsWeightsSets
Back Extension Light 20/17/15 105/110/115 3
Seated Leg Curl Light 20/17/15 40/45/65 3
Seated Calf Raise Light 20/17/15 50/55/75 3
Abdominal Crunch Heavy 5/4/3/2/1 80/80/80/80/80 5
Chest Press Light 20/17/15 20/25/30 3
Triceps Press Heavy 5/4/3/2/1 65/65/65/65/65 5
Leg Press Heavy 5/4/3/2/1 80/80/80/80/80 5