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Apaka init today!

Closed Lat Pulldown • 3 sets: 15 rep 27.5 kg
Underhand Cable Row • 15 rep: 25, 27, 27 kg
Seated Single Arm Cable Row • 3 sets: 15 rep 27 kg

Running • 23 min
Strength Training • 1 hr, 1 min
Running • 37 min

Tracked on Setgraph

Mar 10, 2026 - Back Day

Workout Plan 👇🏼

Rack Pulls • 15 rep: 40, 45, 45 kg
Wide Grip Machine Row • 15×55 kg, 15×60 kg, 10×60 kg, 12×40 kg, 15×25 kg
Wide Lat Pulldown • 3 sets: 15 rep 27.5 kg

Chest Press Machine • 15×50 kg, 10×50 kg, 12×45 kg
Machine Fly ( PecDec) • 15 rep: 50, 45, 45 kg
Chest Dips • 3 sets: 15 rep 37.5 kg
V-Ups • 5 sets: 20 rep
Abdominal Bicycle • 5 sets: 20 rep

Running • 5 min
Strength Training • 1 hr, 9 min
Core Training • 14 min
Running • 38 min

Tracked on Setgraph

Mar 09, 2026 - Chest Day

Workout Plan 👇🏼

Incline Dumbbell Press • 15×12.5 kg, 15×25 kg, 10×27.5 kg, 8×27.5 kg
Decline Bench Press • 15 rep: 15, 16.2, 17.5 kg
Seated Cable Chest Press • 3 sets: 15 rep 11.2 kg
Seated Cable Flies (Down-to-Up) • 3 sets: 15 rep 6.2 kg

Mar 05, 2026 - Functional Day

Workout Plan 👇🏼

Running • 11 min
Functional Strength Training • 45 min
Core Training • 6 min
Running • 41 min

Tracked on Setgraph

Elliptical • 8 min
Strength Training • 56 min
Core Training • 11 min
Running • 38 min

Tracked on Setgraph

Incline Dumbell Curl • 15×7.5 kg, 12×10 kg, 12×10 kg
Bentover Dumbbell Kickbacks • 15 rep: 7.5, 10, 10 kg
Seated Machine Bicep Curls • 15 rep: 40, 40, 42.5 kg
Tricep Press Down • 15 rep: 95, 95, 100 kg
V-Ups • 5 sets: 20 rep
Abdominal Bicycle • 5 sets: 20 rep

Mar 03, 2026 - Arms Day

Workout Plan 👇🏼

Preacher Curls • 10 kg: 15, 15, 10 rep
Ez Bar Tricep Extension • 10 kg: 15, 15, 12 rep
Rope Cable Curls • 3 sets: 15 rep 18.8 kg
Rope Cable Pushdowns • 3 sets: 15 rep 18.2 kg

Machine Rear Delt Fly • 15 rep: 50, 52.5, 52.5 kg
Face Pull • 3 sets: 15 rep 35 kg
Dumbbell Shrugs • 3 sets: 15 rep 35 kg
V-Ups • 5 sets: 20 rep
Abdominal Bicycle • 5 sets: 20 rep

Running • 8 min
Strength Training • 1 hr, 11 min
Core Training • 11 min
Running • 38 min

Tracked on Setgraph

Seated Dumbbell Shoulder Press • 15×20 kg, 10×22.5 kg, 10×22.5 kg
Lateral Raises • 10×10 kg, 12×8 kg, 15×6 kg, 10×10 kg, 12×8 kg, 15×6 kg, 10×10 kg, 12×8 kg, 15×6 kg

Mar 02, 2026 - Delts Day

Workout Plan 👇🏼

Single Arm Cable Lateral Raises • 15 rep: 11.2, 12.2, 13.8 kg
Tri-set Rear Delt Dumbbell • 3 sets: 30 rep 10 kg

Running • 11 min
Strength Training • 58 min
Running • 44 min

Tracked on Setgraph

Feb 26, 2026 - Leg Day

Workout Plan 👇🏼

Barbell Squat • 15×26.2 kg, 15×27.5 kg, 12×28.8 kg
Seated Calf Raises • 30 rep: 60, 65, 70 kg
Leg Press • 15 rep: 105, 110, 115 kg
Dumbell Lunges • 15 rep: 15, 15, 17.5 kg
Leg Extension • 15 rep: 45, 50, 55, 25 kg

Underhand Cable Row • 3 sets: 15 rep 25 kg
Seated Single Arm Cable Row • 3 sets: 15 rep 25 kg
V-Ups • 5 sets: 20 rep
Abdominal Bicycle • 5 sets: 20 rep

Running • 18 min
Strength Training • 1 hr, 1 min
Core Training • 10 min
Running • 37 min

Tracked on Setgraph

Feb 25, 2026 - Back Day

Workout Plan 👇🏼

Bentover Barbell Rows • 15 rep: 25, 26.2, 27 kg
Cable Pullover • 15 rep: 17.2, 18.8, 18.8 kg
Wide Grip Machine Row • 15 rep: 55, 55, 56.2 kg
Wide Lat Pulldown • 15 rep: 25, 27.5, 27.5 kg
Closed Lat Pulldown • 15 rep: 25, 27.5, 27.5 kg

Chest Press Machine • 15×40 kg, 15×50 kg, 9×50 kg
Machine Fly ( PecDec) • 15 rep: 45, 50, 50 kg
Chest Dips • 3 sets: 15 rep 37.5 kg
V-Ups • 5 sets: 20 rep
Abdominal Bicycle • 5 sets: 20 rep

Running • 20 min
Strength Training • 51 min
Core Training • 12 min
Running • 37 min

Tracked on Setgrap

Feb 24, 2026 - Chest Day

Workout Plan 👇🏼

Decline Bench Press • 15×15 kg, 14×15 kg, 7×15 kg, 11×10 kg
Decline chest press • 3 sets: 15 rep 30 kg
Cable Cross Over (Down to Up) • 3 sets: 15 rep 8.8 kg
Cable Cross Over (Up to Down) • 3 sets: 15 rep 13.8 kg
h

Running • 5 min
Strength Training • 51 min
Strength Training • 11 min
Running • 38 min

Tracked on Setgraph

Incline Dumbell Curl • 3 sets: 12 rep 10 kg
Bentover Dumbbell Kickbacks • 3 sets: 15 rep 10 kg
Seated Machine Bicep Curls • 3 sets: 15 rep 40 kg
Tricep Press Down • 15×90 kg, 15×95 kg, 12×100 kg
V-Ups • 5 sets: 20 rep
Abdominal Bicycle • 5 sets: 20 rep

Feb 21, 2026 - Arms Day

Workout Plan 👇🏼

Preacher Curls • 10 kg: 15, 12, 12 rep
Ez Bar Tricep Extension • 10 kg: 14, 11, 12 rep
Rope Cable Curls • 15 rep: 16.2, 18.8, 18.8 kg
Rope Cable Pushdowns • 15 rep: 16.2, 17.2, 17.2 kg

Strength Training • 1 hr, 5 min
Running • 37 min

Tracked on Setgraph

Feb 20, 2026 - Leg Day

Workout Plan 👇🏼

Front Squat • 15×20 kg, 12×22.5 kg, 10×22.5 kg
Glute Extension • 3 sets: 15 rep 30 kg
Hip Thrusts • 15 rep: 50, 50, 52.5 kg
Dumbbell Sumo Squats • 3 sets: 15 rep 40 kg
Standing RDL • 3 sets: 15 rep 15 kg
Leg Curl • 3 sets: 15 rep 60 kg

Running • 22 min
Strength Training • 55 min
Core Training • 13 min
Running • 38 min

Tracked on Setgraph

Lateral Raises • 10×10 kg, 12×8 kg, 15×6 kg, 10×10 kg, 12×8 kg, 15×6 kg, 10×10 kg, 12×8 kg, 15×6 kg
Machine Rear Delt Fly • 3 sets: 15 rep 50 kg
Face Pull • 3 sets: 15 rep 35 kg
V-Ups • 5 sets: 20 rep
Abdominal Bicycle • 5 sets: 20 rep

Feb 17, 2026 - Delts Day

Workout Plan 👇🏼

Single Arm Cable Lateral Raises • 15 rep: 11.2, 11.2, 12.2 kg
Tri-set Rear Delt Dumbbell • 30 rep: 8, 9, 9 kg
Machine Shoulder Press • 3 sets: 30 rep 25 kg

Cycling • 16 min
Strength Training • 1 hr, 3 min
Core Training • 10 min
Running • 37 min

Tracked on Setgraph

Wide Lat Pulldown • 3 sets: 15 rep 25 kg
Closed Lat Pulldown • 3 sets: 15 rep 25 kg
Seated Single Arm Cable Row • 15 rep: 30, 25, 25 kg
V-Ups • 5 sets: 20 rep
Abdominal Bicycle • 5 sets: 20 rep

Feb 17, 2026 - Back Day

Workout Plan 👇🏼

Bentover Barbell Rows • 15 rep: 25, 26.2, 26.2 kg
Cable Pullover • 3 sets: 15 rep 17.2 kg
Wide Grip Machine Row • 15×50 kg, 15×50 kg, 10×50 kg, 12×35 kg, 15×25 kg
Underhand Cable Row • 3 sets: 15 rep 25 kg

Running • 14 min
Strength Training • 56 min
Core Training • 15 min
Running • 39 min

Tracked on Setgraph