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• Anonymous SqwXle

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Week 1 Exercise Day 1: Incline Machine Bench Press Machine Chest Flye Flat Machine Bench Press Row Machine Dumbbell Side Lateral Raise Hanging Knee Raise

Sets 2 2 2 2 3 2

Week 2 Weight Rep Goal Rep Results *Rating 85 70 65 40 20 5

3/fail 3/fail 3/fail 3/fail 3/fail 3/fail

9,8,7 10,9,8 10,9,9 10,10,9 11,10,9 10,10,10

Exercise Day 1: Incline Machine Bench Press Machine Chest Flye Flat Machine Bench Press Row Machine Dumbbell Side Lateral Raise Hanging Knee Raise

Week 1 Exercise Day 2: Leg Press Leg Press Lying Leg Curl Calves on Leg Press

Sets 3 2 3 4 Sets 2 2 2 2 3 2

220 220 55 85

3/fail 10,10,9 3/fail 9,8,8 3/fail 9,8,8 3/fail 12,12,9,9,10,11

Exercise Day 2: Leg Press Leg Press Lying Leg Curl Calves on Leg Press

Sets 3 3 3 3 4

35 40 110 75 30 0

3/fail 3/fail 3/fail 3/fail 3/fail 3/fail

11,10,9 9,8,7 8,9,8 12,11,11 11,10,9 12,11,10

1 1 2 2 0 1

Exercise Day 3: Narrow Grip Pulldown Underhand Pulldown Chest Supported Row Medium Grip Bench Press Dumbbell Rear Lateral Raise Hanging Strait Leg Raise

Sets 3 3 3 3 2 2 2

3/fail 3/fail 3/fail 3/fail 3/fail 3/fail

11,9,8,7 9,8,8,8 12,12,12,12 10,10,10,10 10,10,8 11,10,10

0 0 1 0 0 1

Exercise Day 1: Incline Machine Bench Press Machine Chest Flye Flat Machine Bench Press Row Machine Dumbbell Side Lateral Raise Hanging Knee Raise

3 2 3 6

225 225 55 85

3/fail 3/fail 3/fail 3/fail

8,8,8 8.7 11,10,9 12,10,8,8,8,8

0 0 0 0

95 95 10 220 15

3/fail 3/fail 3/fail 3/fail 3/fail

10,9,9 9,9,8 9,8,8 9,8,7 10,9,9,9,9,9

1 0 0 0 2

Exercise Day 4: Deadlif Deadlif 45 Degree Back Raise Leg Press Stair Calves

35 40 110 75 30 0

3/fail 3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 2: Leg Press Leg Press Lying Leg Curl Calves on Leg Press Exercise Day 3: Narrow Grip Pulldown Underhand Pulldown Chest Supported Row Medium Grip Bench Press Dumbbell Rear Lateral Raise Hanging Strait Leg Raise

95 95 10 225 15

3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 4: Deadlif Deadlif 45 Degree Back Raise Leg Press Stair Calves

Week 2 Weight Rep Goal Rep Results *Rating 20 30 45 75 35 45 0

3/fail 3/fail 3/fail 3/fail 3/fail 3/fail 3/fail

10,10,10,10 10,10,10,8 10,9,8 12,12,12 10,10,9 14,11,11 8,7,6

2 1 0 1 1 1 1

Exercise Day 5: Incline Dumbbell Curl Cable Tricep Pushdown Seated Dumbbell Shoulder Press Barbell Shrug Wide Grip Pullup Incline Dumbbell Press Modified Candlestick

90 75 70 40 20 5

2/fail 2/fail 2/fail 2/fail 2/fail 2/fail

Exercise Day 1: Incline Machine Bench Press Machine Chest Flye Flat Machine Bench Press Row Machine Dumbbell Side Lateral Raise Hanging Knee Raise

Sets 3 2 3 6 Sets 3 3 3 3 3 3 Sets 3 3 3 3 4

20 30 45 75 35 45 0

3/fail 3/fail 3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 5: Incline Dumbbell Curl Cable Tricep Pushdown Seated Dumbbell Shoulder Press Barbell Shrug Wide Grip Pullup Incline Dumbbell Press Modified Candlestick

Sets 3 3 3 3 2 2 3

Sets 4 4 4 4 3 3

Week 5 Weight Rep Goal Rep Results *Rating 90 75 70 40 20 5

2/fail 2/fail 2/fail 2/fail 2/fail 2/fail

Exercise Day 1: Incline Machine Bench Press Machine Chest Flye Flat Machine Bench Press Row Machine Dumbbell Side Lateral Raise Hanging Knee Raise

Week 4 Weight Rep Goal Rep Results *Rating 230 230 55 90

2/fail 2/fail 2/fail 2/fail

Exercise Day 2: Leg Press Leg Press Lying Leg Curl Calves on Leg Press

Sets 3 2 3 6

35 40 115 80 30 0

2/fail 2/fail 2/fail 2/fail 2/fail 2/fail

Exercise Day 3: Narrow Grip Pulldown Underhand Pulldown Chest Supported Row Medium Grip Bench Press Dumbbell Rear Lateral Raise Hanging Strait Leg Raise

Sets 3 3 3 3 3 3

235 235 55 90

2/fail 2/fail 2/fail 2/fail

Exercise Day 2: Leg Press Leg Press Lying Leg Curl Calves on Leg Press

100 100 10 230 15

2/fail 2/fail 2/fail 2/fail 2/fail

Exercise Day 4: Deadlif Deadlif 45 Degree Back Raise Leg Press Stair Calves

Sets 3 3 3 3 4

35 40 115 80 30 0

2/fail 2/fail 2/fail 2/fail 2/fail 2/fail

Exercise Day 3: Narrow Grip Pulldown Underhand Pulldown Chest Supported Row Medium Grip Bench Press Dumbbell Rear Lateral Raise Hanging Strait Leg Raise

20 30 45 80 35 45 0

2/fail 2/fail 2/fail 2/fail 2/fail 2/fail 2/fail

Exercise Day 5: Incline Dumbbell Curl Cable Tricep Pushdown Seated Dumbbell Shoulder Press Barbell Shrug Wide Grip Pullup Incline Dumbbell Press Modified Candlestick

Sets 3 3 3 3 2 2 3

Week 6 Weight Rep Goal Rep Results *Rating 95 80 75 40 20 5

2/fail 2/fail 2/fail 2/fail 2/fail 2/fail

Exercise Day 1: Incline Machine Bench Press Machine Chest Flye Flat Machine Bench Press Row Machine Dumbbell Side Lateral Raise Hanging Knee Raise

Sets 3 2 3 6 Sets 3 3 3 3 3 3

100 100 10 235 15

2/fail 2/fail 2/fail 2/fail 2/fail

Exercise Day 4: Deadlif Deadlif 45 Degree Back Raise Leg Press Stair Calves

Sets 3 3 3 3 4

240 240 55 95

2/fail 2/fail 2/fail 2/fail

Exercise Day 2: Leg Press Leg Press Lying Leg Curl Calves on Leg Press

20 30 45 80 35 45 0

2/fail 2/fail 2/fail 2/fail 2/fail 2/fail 2/fail

Exercise Day 5: Incline Dumbbell Curl Cable Tricep Pushdown Seated Dumbbell Shoulder Press Barbell Shrug Wide Grip Pullup Incline Dumbbell Press Modified Candlestick

Sets 3 3 3 3 2 2 3

4 4 4 4 3 3

Week 7: Deload Weight Rep Goal Rep Results *Rating 95 75 70 45 20 5

1/fail 1/fail 1/fail 1/fail 1/fail 1/fail

35 40 120 85 30 0

2/fail 2/fail 2/fail 2/fail 2/fail 2/fail

Exercise Day 3: Narrow Grip Pulldown Underhand Pulldown Chest Supported Row Medium Grip Bench Press Dumbbell Rear Lateral Raise Hanging Strait Leg Raise

Weight

Reps

3 2 3 6

240 240 60 95

1/fail 1/fail 1/fail 1/fail

Rep Results *Rating

105 105 10 240 15

2/fail 2/fail 2/fail 2/fail 2/fail

Exercise Day 4: Deadlif Deadlif 45 Degree Back Raise Leg Press Stair Calves

Weight

Reps

3 3 3 3 3 3

40 45 120 85 35 0

1/fail 1/fail 1/fail 1/fail 1/fail 1/fail

Rep Results *Rating

20 30 45 85 35 45 0

2/fail 2/fail 2/fail 2/fail 2/fail 2/fail 2/fail

Exercise Day 5: Incline Dumbbell Curl Cable Tricep Pushdown Seated Dumbbell Shoulder Press Barbell Shrug Wide Grip Pullup Incline Dumbbell Press Modified Candlestick

2 2 2 2 2 2

85 70 65 40 20 5

Rep Goal 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1

Exercise Day 2: Leg Press Leg Press Lying Leg Curl Calves on Leg Press

Sets Weight 2 2 2 2

220 220 55 85

Rep Goal 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1

Exercise Day 3: Narrow Grip Pulldown Underhand Pulldown Chest Supported Row Medium Grip Bench Press Dumbbell Rear Lateral Raise Hanging Strait Leg Raise

Sets Weight 2 2 2 2 2 2

35 40 110 75 30 0

Rep Goal 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1

Week 7: Deload

Sets

Weight

Reps

3 3 3 3 4

105 105 10 240 15

1/fail 1/fail 1/fail 1/fail 1/fail

Rep Results *Rating

Week 6 Weight Rep Goal Rep Results *Rating

Sets Weight

Week 7: Deload

Sets

Week 6 Weight Rep Goal Rep Results *Rating

Exercise Day 1: Incline Machine Bench Press Machine Chest Flye Flat Machine Bench Press Row Machine Dumbbell Side Lateral Raise Hanging Knee Raise

Week 7: Deload

Sets

Week 6 Weight Rep Goal Rep Results *Rating

Week 5 Weight Rep Goal Rep Results *Rating

Sets

Week 6 Weight Rep Goal Rep Results *Rating

Week 5 Weight Rep Goal Rep Results *Rating

Week 4 Weight Rep Goal Rep Results *Rating

4 4 4 4 3 3

Week 5 Weight Rep Goal Rep Results *Rating

Week 4 Weight Rep Goal Rep Results *Rating

Sets

Week 5 Weight Rep Goal Rep Results *Rating

Week 4 Weight Rep Goal Rep Results *Rating

Week 3

Sets Weight Rep Goal Rep Results *Rating 3 3 3 3 2 2 3

Week 4 Weight Rep Goal Rep Results *Rating

Week 3

Sets Weight Rep Goal Rep Results *Rating 3 3 3 3 4

4 4 4 4 3 3

Week 3

Sets Weight Rep Goal Rep Results *Rating 3 3 3 3 3 3

Sets

Week 3

Sets Weight Rep Goal Rep Results *Rating

Week 2 Weight Rep Goal Rep Results *Rating

Week 1 Exercise Day 5: Incline Dumbbell Curl Cable Tricep Pushdown Seated Dumbbell Shoulder Press Barbell Shrug Wide Grip Pullup Incline Dumbbell Press Modified Candlestick

85 70 65 40 20 5

Week 2 Weight Rep Goal Rep Results *Rating

Week 1 Exercise Day 4: Deadlif Deadlif 45 Degree Back Raise Leg Press Stair Calves

4 4 4 4 3 3

Week 2 Weight Rep Goal Rep Results *Rating

Week 1 Exercise Day 3: Narrow Grip Pulldown Underhand Pulldown Chest Supported Row Medium Grip Bench Press Dumbbell Rear Lateral Raise Hanging Strait Leg Raise

Week 3

Sets Weight Rep Goal Rep Results *Rating

Exercise Day 4: Deadlif Deadlif 45 Degree Back Raise Leg Press Stair Calves

Sets Weight 2 2 2 2 2

50 50 5 110 10

Rep Goal 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1

Week 7: Deload

Sets

Weight

Reps

3 3 3 3 2 2 3

20 35 50 85 40 50 0

1/fail 1/fail 1/fail 1/fail 1/fail 1/fail 1/fail

Rep Results *Rating

Exercise Day 5: Incline Dumbbell Curl Cable Tricep Pushdown Seated Dumbbell Shoulder Press Barbell Shrug Wide Grip Pullup Incline Dumbbell Press Modified Candlestick

Sets Weight 2 2 2 2 2 2 2

10 15 25 40 20 25 0

Rep Goal 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1

Week 1 Exercise Day 1: 0 0 0 0 0 0

Sets 2 2 2 2 3 2

Week 2 Weight Rep Goal Rep Results *Rating 0 0 0 0 0 0

3/fail 3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 1: 0 0 0 0 0 0

Week 1 Exercise Day 2: 0 0 0 0

Sets 3 2 3 4 Sets 2 2 2 2 3 2

0 0 0 0

3/fail 3/fail 3/fail 3/fail

Exercise Day 2: 0 0 0 0

Sets 3 3 3 3 4

0 0 0 0 0 0

3/fail 3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 3: 0 0 0 0 0 0

Sets 3 3 3 3 2 2 2

3/fail 3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 1: 0 0 0 0 0 0

3 2 3 4

0 0 0 0

3/fail 3/fail 3/fail 3/fail

0 0 0 0 0

3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 4: 0 0 0 0 0

0 0 0 0 0 0

3/fail 3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 2: 0 0 0 0 Exercise Day 3: 0 0 0 0 0 0

0 0 0 0 0

3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 4: 0 0 0 0 0

Week 2 Weight Rep Goal Rep Results *Rating 0 0 0 0 0 0 0

3/fail 3/fail 3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 5: 0 0 0 0 0 0 0

0 0 0 0 0 0

2/fail 2/fail 2/fail 2/fail 2/fail 2/fail

Exercise Day 1: 0 0 0 0 0 0

Sets 3 2 3 4 Sets 2 2 2 2 3 2 Sets 3 3 3 3 4

0 0 0 0 0 0 0

3/fail 3/fail 3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 5: 0 0 0 0 0 0 0

Sets 3 3 3 3 2 2 2

Sets 2 2 2 2 3 2

Week 5 Weight Rep Goal Rep Results *Rating 0 0 0 0 0 0

2/fail 2/fail 2/fail 2/fail 2/fail 2/fail

Exercise Day 1: 0 0 0 0 0 0

Week 4 Weight Rep Goal Rep Results *Rating 0 0 0 0

2/fail 2/fail 2/fail 2/fail

Exercise Day 2: 0 0 0 0

Sets 3 2 3 4

0 0 0 0 0 0

2/fail 2/fail 2/fail 2/fail 2/fail 2/fail

Exercise Day 3: 0 0 0 0 0 0

Sets 2 2 2 2 3 2

0 0 0 0

2/fail 2/fail 2/fail 2/fail

Exercise Day 2: 0 0 0 0

0 0 0 0 0

2/fail 2/fail 2/fail 2/fail 2/fail

Exercise Day 4: 0 0 0 0 0

Sets 3 3 3 3 4

0 0 0 0 0 0

2/fail 2/fail 2/fail 2/fail 2/fail 2/fail

Exercise Day 3: 0 0 0 0 0 0

0 0 0 0 0 0 0

2/fail 2/fail 2/fail 2/fail 2/fail 2/fail 2/fail

Exercise Day 5: 0 0 0 0 0 0 0

Sets 3 3 3 3 2 2 2

Week 6 Weight Rep Goal Rep Results *Rating 0 0 0 0 0 0

2/fail 2/fail 2/fail 2/fail 2/fail 2/fail

Exercise Day 1: 0 0 0 0 0 0

Sets 3 2 3 4 Sets 2 2 2 2 3 2

0 0 0 0 0

2/fail 2/fail 2/fail 2/fail 2/fail

Exercise Day 4: 0 0 0 0 0

Sets 3 3 3 3 4

0 0 0 0

2/fail 2/fail 2/fail 2/fail

Exercise Day 2: 0 0 0 0

0 0 0 0 0 0 0

2/fail 2/fail 2/fail 2/fail 2/fail 2/fail 2/fail

Exercise Day 5: 0 0 0 0 0 0 0

Sets 3 3 3 3 2 2 2

2 2 2 2 3 2

Week 7: Deload Weight Rep Goal Rep Results *Rating 0 0 0 0 0 0

1/fail 1/fail 1/fail 1/fail 1/fail 1/fail

Exercise Day 1: 0 0 0 0 0 0

0 0 0 0 0 0

2/fail 2/fail 2/fail 2/fail 2/fail 2/fail

Exercise Day 3: 0 0 0 0 0 0

Weight

Reps

3 2 3 4

0 0 0 0

1/fail 1/fail 1/fail 1/fail

Rep Results *Rating

Exercise Day 2: 0 0 0 0

0 0 0 0 0

2/fail 2/fail 2/fail 2/fail 2/fail

Exercise Day 4: 0 0 0 0 0

Weight

Reps

2 2 2 2 3 2

0 0 0 0 0 0

1/fail 1/fail 1/fail 1/fail 1/fail 1/fail

Rep Results *Rating

Exercise Day 3: 0 0 0 0 0 0

0 0 0 0 0 0 0

2/fail 2/fail 2/fail 2/fail 2/fail 2/fail 2/fail

Exercise Day 5: 0 0 0 0 0 0 0

0 0 0 0 0 0

Rep Goal 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1

Sets Weight 2 2 2 2

0 0 0 0

Rep Goal 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1

Sets Weight 2 2 2 2 2 2

0 0 0 0 0 0

Rep Goal 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1

Week 7: Deload

Sets

Weight

Reps

3 3 3 3 4

0 0 0 0 0

1/fail 1/fail 1/fail 1/fail 1/fail

Rep Results *Rating

Exercise Day 4: 0 0 0 0 0

Week 6 Weight Rep Goal Rep Results *Rating

2 2 2 2 2 2

Week 7: Deload

Sets

Week 6 Weight Rep Goal Rep Results *Rating

Sets Weight

Week 7: Deload

Sets

Week 6 Weight Rep Goal Rep Results *Rating

Week 5 Weight Rep Goal Rep Results *Rating

Sets

Week 6 Weight Rep Goal Rep Results *Rating

Week 5 Weight Rep Goal Rep Results *Rating

Week 4 Weight Rep Goal Rep Results *Rating

2 2 2 2 3 2

Week 5 Weight Rep Goal Rep Results *Rating

Week 4 Weight Rep Goal Rep Results *Rating

Sets

Week 5 Weight Rep Goal Rep Results *Rating

Week 4 Weight Rep Goal Rep Results *Rating

Week 3

Sets Weight Rep Goal Rep Results *Rating 3 3 3 3 2 2 2

Week 4 Weight Rep Goal Rep Results *Rating

Week 3

Sets Weight Rep Goal Rep Results *Rating 3 3 3 3 4

2 2 2 2 3 2

Week 3

Sets Weight Rep Goal Rep Results *Rating 2 2 2 2 3 2

Sets

Week 3

Sets Weight Rep Goal Rep Results *Rating

Week 2 Weight Rep Goal Rep Results *Rating

Week 1 Exercise Day 5: 0 0 0 0 0 0 0

0 0 0 0 0 0

Week 2 Weight Rep Goal Rep Results *Rating

Week 1 Exercise Day 4: 0 0 0 0 0

2 2 2 2 3 2

Week 2 Weight Rep Goal Rep Results *Rating

Week 1 Exercise Day 3: 0 0 0 0 0 0

Week 3

Sets Weight Rep Goal Rep Results *Rating

Sets Weight 2 2 2 2 2

0 0 0 0 0

Rep Goal 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1

Week 7: Deload

Sets

Weight

Reps

3 3 3 3 2 2 2

0 0 0 0 0 0 0

1/fail 1/fail 1/fail 1/fail 1/fail 1/fail 1/fail

Rep Results *Rating

Exercise Day 5: 0 0 0 0 0 0 0

Sets Weight 2 2 2 2 2 2 2

0 0 0 0 0 0 0

Rep Goal 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1

Week 1 Exercise Day 1: Incline Medium Grip Bench Press Flat Dumbbell Flye Flat Dumbbell Bench Press Flat Machine Bench Press 1-Arm Dumbbell Row Barbell Upright Row Hanging Knee Raise

Sets 3 2 2 2 3 3 3

Week 2 Weight Rep Goal Rep Results *Rating 55 25 35 60 0 0 0

3/fail 3/fail 3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 1: Incline Medium Grip Bench Press Flat Dumbbell Flye Flat Dumbbell Bench Press Flat Machine Bench Press 1-Arm Dumbbell Row Barbell Upright Row Hanging Knee Raise

Week 1 Exercise Day 2: Leg Press Leg Press Seated Leg Curl Calves on Leg Press

Sets 3 3 4 4 Sets 2 2 2 2 3 3 3

225 225 0 75

3/fail 3/fail 3/fail 3/fail

Exercise Day 2: Leg Press Leg Press Seated Leg Curl Calves on Leg Press

Sets 3 3 3 3 4

0 0 0 0 20 20 0

3/fail 3/fail 3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 3: 0 0 0 0 Dumbbell Side Lateral Raise Dumbbell Rear Lateral Raise 0

Sets 4 4 4 4 3 3 2 2 3

3/fail 3/fail 3/fail 3/fail 3/fail 3/fail 3/fail

3 3 4 4

235 235 0 80

3/fail 3/fail 3/fail 3/fail

0 0 0 0 0

3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 4: 0 0 0 0 0

0 0 0 0 20 20 0

3/fail 3/fail 3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 2: Leg Press Leg Press Seated Leg Curl Calves on Leg Press Exercise Day 3: 0 0 0 0 Dumbbell Side Lateral Raise Dumbbell Rear Lateral Raise 0

0 0 0 0 0

3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 4: 0 0 0 0 0

Week 2 Weight Rep Goal Rep Results *Rating 0 0 0 0 0 0 0 0 0

3/fail 3/fail 3/fail 3/fail 3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 5: 0 0 0 0 0 0 0 0 0

2/fail 2/fail 2/fail 2/fail 2/fail 2/fail 2/fail

Sets 3 3 4 4 Sets 2 2 2 2 3 3 3 Sets 3 3 3 3 4

0 0 0 0 0 0 0 0 0

3/fail 3/fail 3/fail 3/fail 3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 5: 0 0 0 0 0 0 0 0 0

Sets 4 4 4 4 3 3 2 2 3

Week 5: Deload

Sets Weight Rep Goal Rep Results *Rating 3 2 2 2 3 3 3

60 30 40 65 0 0 0

1/fail 1/fail 1/fail 1/fail 1/fail 1/fail 1/fail

Exercise Day 1: Incline Medium Grip Bench Press Flat Dumbbell Flye Flat Machine Bench Press 1-Arm Dumbbell Row Barbell Upright Row Hanging Knee Raise

Week 4 Weight Rep Goal Rep Results *Rating 240 240 0 80

2/fail 2/fail 2/fail 2/fail

Exercise Day 2: Leg Press Leg Press Seated Leg Curl Calves on Leg Press

3 3 4 4

0 0 0 0 20 20 0

2/fail 2/fail 2/fail 2/fail 2/fail 2/fail 2/fail

Exercise Day 3: 0 0 0 0 Dumbbell Side Lateral Raise Dumbbell Rear Lateral Raise 0

250 250 0 85

Reps

Rep Results *Rating

1/fail 1/fail 1/fail 1/fail

Exercise Day 2: Leg Press Leg Press Seated Leg Curl Calves on Leg Press

0 0 0 0 20 20 0

Reps

Rep Results *Rating

1/fail 1/fail 1/fail 1/fail 1/fail 1/fail 1/fail

Exercise Day 3: 0 0 0 0 Dumbbell Side Lateral Raise 0

Week 4 Weight Rep Goal Rep Results *Rating 0 0 0 0 0

2/fail 2/fail 2/fail 2/fail 2/fail

Exercise Day 4: 0 0 0 0 0

0 0 0 0 0

Reps

Rep Results *Rating

1/fail 1/fail 1/fail 1/fail 1/fail

Exercise Day 4: 0 0 0 0 0

Week 4 Weight Rep Goal Rep Results *Rating 0 0 0 0 0 0 0 0 0

2/fail 2/fail 2/fail 2/fail 2/fail 2/fail 2/fail 2/fail 2/fail

Exercise Day 5: 0 0 0 0 0 0 0 0 0

1/2 reps of Week 1 1/2 reps of Week 1

2 2 2 2

60 0 0 0

1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1

Sets Weight 2 2 2 2

225 225 0 75

Rep Goal 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1

Sets Weight

Rep Goal

2 2 2 2 2

0 0 0 0 20

1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1

2

0

1/2 reps of Week 1

Sets Weight 2 2 2 2 2

0 0 0 0 0

Rep Goal 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1

Week 5: Deload

Sets Weight 4 4 4 4 3 3 2 2 3

55 25

Week 5: Deload

Sets Weight 3 3 3 3 4

Rep Goal

2 2

Week 5: Deload

Sets Weight 2 2 2 2 3 3 3

Sets Weight

Week 5: Deload

Sets Weight

Week 4 Weight Rep Goal Rep Results *Rating

Week 3

Sets Weight Rep Goal Rep Results *Rating 4 4 4 4 3 3 2 2 3

60 25 40 65 0 0 0

Exercise Day 1: Incline Medium Grip Bench Press Flat Dumbbell Flye Flat Dumbbell Bench Press Flat Machine Bench Press 1-Arm Dumbbell Row Barbell Upright Row Hanging Knee Raise

Week 3

Sets Weight Rep Goal Rep Results *Rating 3 3 3 3 4

3 2 2 2 3 3 3

Week 4 Weight Rep Goal Rep Results *Rating

Week 3

Sets Weight Rep Goal Rep Results *Rating 2 2 2 2 3 3 3

Sets

Week 3

Sets Weight Rep Goal Rep Results *Rating

Week 2 Weight Rep Goal Rep Results *Rating

Week 1 Exercise Day 5: 0 0 0 0 0 0 0 0 0

60 25 35 65 0 0 0

Week 2 Weight Rep Goal Rep Results *Rating

Week 1 Exercise Day 4: 0 0 0 0 0

3 2 2 2 3 3 3

Exercise Day 1: Incline Medium Grip Bench Press Flat Dumbbell Flye Flat Dumbbell Bench Press Flat Machine Bench Press 1-Arm Dumbbell Row Barbell Upright Row Hanging Knee Raise

Week 2 Weight Rep Goal Rep Results *Rating

Week 1 Exercise Day 3: 0 0 0 0 Dumbbell Side Lateral Raise Dumbbell Rear Lateral Raise 0

Week 3

Sets Weight Rep Goal Rep Results *Rating

0 0 0 0 0 0 0 0 0

Reps 1/fail 1/fail 1/fail 1/fail 1/fail 1/fail 1/fail 1/fail 1/fail

Rep Results *Rating

Exercise Day 5: 0

Sets Weight

Rep Goal

2

0

1/2 reps of Week 1

0

2

0

1/2 reps of Week 1

0 0 0 0 0

2 2 2 2 2

0 0 0 0 0

1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1

Week 1 Exercise Day 1: 0 0 0 0 0

Sets 2 1 2 2 2

Week 2 Weight Rep Goal Rep Results *Rating 0 0 0 0 0

3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 1: 0 0 0 0 0

Week 1 Exercise Day 2: 0 0 0

Sets 3 3 3 Sets 2 2 2 2 2

0 0 0

3/fail 3/fail 3/fail

Exercise Day 2: 0 0 0

Sets 3 3 3 3 Sets 3 3 3 3 2 2 2

3/fail 3/fail 3/fail 3/fail 3/fail

0 0 0 0 0

3/fail 3/fail 3/fail 3/fail 3/fail

3 3 3

0 0 0

*Rating

3/fail 3/fail 3/fail

Exercise Day 2: 0 0 0

2 2 2 2 2

0 0 0 0

3/fail 3/fail 3/fail 3/fail

Exercise Day 4: 0 0 0 0

0 0 0 0 0

*Rating

3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 3: 0 0 0 0 0

0 0 0 0 0 0 0

3/fail 3/fail 3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 5: 0 0 0 0 0 0 0

0 0 0 0 0

1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1

Sets Weight 2 2 2

0 0 0

Rep Goal 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1

Sets Weight 2 2 2 2 2

0 0 0 0 0

Rep Goal 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1

Week 3: Deload Sets Weight Rep Goal Rep Results 3 3 3 3

0 0 0 0

*Rating

3/fail 3/fail 3/fail 3/fail

Exercise Day 4: 0 0 0 0

Week 2 Weight Rep Goal Rep Results *Rating

2 2 2 2 2

Rep Goal

Week 3: Deload Sets Weight Rep Goal Rep Results

Week 2 Weight Rep Goal Rep Results *Rating

Sets Weight

Week 3: Deload Sets Weight Rep Goal Rep Results

Exercise Day 3: 0 0 0 0 0

Week 1 Exercise Day 5: 0 0 0 0 0 0 0

0 0 0 0 0

Exercise Day 1: 0 0 0 0 0

Week 2 Weight Rep Goal Rep Results *Rating

Week 1 Exercise Day 4: 0 0 0 0

2 1 2 2 2

*Rating

Week 2 Weight Rep Goal Rep Results *Rating

Week 1 Exercise Day 3: 0 0 0 0 0

Week 3: Deload Sets Weight Rep Goal Rep Results

Sets Weight 2 2 2 2

0 0 0 0

Rep Goal 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1

Week 3: Deload Sets Weight Rep Goal Rep Results 3 3 3 3 2 2 2

0 0 0 0 0 0 0

3/fail 3/fail 3/fail 3/fail 3/fail 3/fail 3/fail

*Rating

Exercise Day 5: 0 0 0 0 0 0 0

Sets Weight 2 2 2 2 2 2 2

0 0 0 0 0 0 0

Rep Goal 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1