Alfred Jose Planada
@Jik•
Workouts
5
Followers
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Following
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Alfred Jose Planada
Mar 22, 2026, 6:06 PM
Pull Day
Duration
39m
Volume
2,812.276 kg
3 sets Seated Cable Row - V Grip (Cable)
3 sets Lat Pulldown (Cable)
3 sets Bicep Curl (Dumbbell)
3 sets Shrug (Dumbbell)
Alfred Jose Planada
Mar 22, 2026, 5:25 PM
Push Day
Duration
1h 0m
Volume
3,290.363 kg
1 set Bench Press (Barbell)
3 sets Shoulder Press (Dumbbell)
3 sets Incline Bench Press (Dumbbell)
3 sets Triceps Pushdown
Alfred Jose Planada
Mar 20, 2026, 9:34 PM
Back/Biceps Wed/Sat
Duration
1h 0m
Volume
3,438.234 kg
- 4 sets Lat Pulldown (Cable)
3 sets EZ Bar Biceps Curl
3 sets Preacher Curl (Barbell)
3 sets Rear Delt Reverse Fly (Machine)
Alfred Jose Planada
Mar 13, 2026, 10:04 PM
Push Day
Duration
1h 19m
Volume
4,135.86 kg
- 3 sets Bench Press (Barbell)
- 3 sets Shoulder Press (Dumbbell)
- 3 sets Incline Bench Press (Dumbbell)
3 sets Lateral Raise (Dumbbell)- 3 sets Triceps Pushdown
Alfred Jose Planada
Mar 12, 2026, 3:34 AM
Back/Biceps Wed/Sat
Duration
1h 0m
Volume
4,739.356 kg
- 3 sets Lat Pulldown (Cable)
3 sets Bent Over Row (Dumbbell)- 3 sets EZ Bar Biceps Curl
- 3 sets Preacher Curl (Barbell)
- 3 sets Rear Delt Reverse Fly (Machine)