Monday: Chest, Biceps

Exercise Movement Sets Reps Weight Total Reps Volume

Smith Machine Incline Press 1 10 0
Smith Machine Incline Press (Heavier) 2 8-10
Bench Press 1 10
Bench Press (Heavier) 2 8-10
Dumbbell Flyes 1 10
Dumbbell Flyes (Heavier) 2 8-10
Preacher Curls 1 10
Preache Curls (Heavier) 2 8-10
Seated Overhead Curl Machine 1 10 100 10 1000
Seated Overhead Curl Machine (Heavier) 1 10 120 10 1200
Seated Overhead Curl Machine (Heavier +) 1 8-10 130 9 1170
Seated Overhead Curl Machine (Heavier ++) 1 8-10 140 9 1260

Tuesday: Quads, Calves

Exercise Movement Sets Reps Weight Total Reps Volume
Leg Extensions 1 20
Leg Extensions (Heavier) 1 20
Leg Extensions (Heavier +) 1 15-20
Leg Press 1 10
Leg Press (Heavier) 1 10
Leg Press (Heavier +) 1 10
Leg Press (Heavier ++) 1 10
Leg Press (Heavier +++) 1 10
Smith Machine Front Squats (SS1) 1 10
Leg Extensions (SS1) 1 20
Smith Machine Front Squats (SS2) - Heavier 2 10
Leg Extensions (SS2) - Heavier 2 20
Dumbbell Lunges 3 n/a 0
Standing Calf Raise (SS1) 1 10-15 0
Seated Calf Raise (SS1) 1 10-15
Standing Calf Raise (SS2) - Heavier 1 10-15
Seated Calf Raise (SS2) - Heavier 1 10-15
Standing Calf Raise (SS3) - Heavier + 1 10-15
Seated Calf Raise (SS3) - Heavier + 1 10-15

Thursday: Shoulders, Triceps, Calves

Exercise Movements Sets Reps Weight Total Reps Volume
Seated Dumbbell Press 1 10
Seated Dumbbell Press (Heavier) 1 10
Seated Dumbbell Press (Heavier) 1 10
Seated Lateral Raise Machine 1 12-15
Seated Lateral Raise Machine (Heavier) 1 12-15
Seated Lateral Raise Machine (Heavier) 1 12-15
Rear laterals on pec fly machine 1 12-15
Rear laterals on pec fly machine (Heavier) 1 12-15
Rear laterals on pec fly machine (Heavier) 1 12-15
Cable Pushdowns 4-5 10
Skull Crushers or Dips 4-5 10
Rope Pushdowns 4-5 10
Standing Calf Raise (SS1) 1 10-15
Seated Calf Raise (SS1) 1 10-15
Standing Calf Raise (SS2) - Heavier. 1 10-15
Seated Calf Raise (SS2) - Heavier. 1 10-15
Standing Calf Raise (SS3) - Heavier. + 1 10-15
Seated Calf Raise (SS3) - Heavier. + 1 10-15

Friday: Back, Hamstrings

Exercise Movements Sets Reps Weight Total Reps Volume

Lat Pulldowns 1 10
Lat Pulldowns (Heavier) 1 10
Lat Pulldowns (Heavier +) 1 10
Lat Pulldowns (Heavier ++) 1 8-10
Deadlifts 2 10
Deadlifts (Heavier) 1 10
T-bar Rows 1 10
T-bar Rows (Heavier) 1 8-10
T-bar Rows (Heavier +) 1 8-10
Lying Leg Curls 3 10-15
Kneeling Single Leg Curls 1 10
Kneeling Single Leg Curls (Heavier) 1 10
Kneeling Single Leg Curls (Heavier +) 1 8-10
Monday: Chest, Biceps 0 0
0 0 0
Exercise Movement Sets Reps Weight Total Reps Volume
Smith Machine Incline Press 1 10 0
Smith Machine Incline Press (Heavier) 2 8-10
Bench Press 1 10
Bench Press (Heavier) 2 8-10
Dumbbell Flyes 1 10
Dumbbell Flyes (Heavier) 2 8-10
Preacher Curls 1 10
Preache Curls (Heavier) 2 8-10
Seated Overhead Curl Machine 1 10
Seated Overhead Curl Machine (Heavier) 1 10
Seated Overhead Curl Machine (Heavier +) 1 8-10
Seated Overhead Curl Machine (Heavier ++) 1 8-10
0 0 0
Tuesday: Quads, Calves 0 0
Exercise Movement Sets Reps Weight Total Reps Volume
Leg Extensions 1 20
Leg Extensions (Heavier) 1 20
Leg Extensions (Heavier +) 1 15-20
Leg Press 1 10
Leg Press (Heavier) 1 10
Leg Press (Heavier +) 1 10
Leg Press (Heavier ++) 1 10
Leg Press (Heavier +++) 1 10
Smith Machine Front Squats (SS1) 1 10
Leg Extensions (SS1) 1 20
Smith Machine Front Squats (SS2) - Heavier 2 10
Leg Extensions (SS2) - Heavier 2 20
Dumbbell Lunges 3 n/a
Standing Calf Raise (SS1) 1 10-15
Seated Calf Raise (SS1) 1 10-15
Standing Calf Raise (SS2) - Heavier 1 10-15
Seated Calf Raise (SS2) - Heavier 1 10-15
Standing Calf Raise (SS3) - Heavier + 1 10-15
Seated Calf Raise (SS3) - Heavier + 1 10-15
0 0 0
Thursday: Shoulders, Triceps, Calves 0 0
0 0 0
Exercise Movements Sets Reps Weight Total Reps Volume
Seated Dumbbell Press 1 10
Seated Dumbbell Press (Heavier) 1 10
Seated Dumbbell Press (Heavier) 1 10
Seated Lateral Raise Machine 1 12-15
Seated Lateral Raise Machine (Heavier) 1 12-15
Seated Lateral Raise Machine (Heavier) 1 12-15
Rear laterals on pec fly machine 1 12-15
Rear laterals on pec fly machine (Heavier) 1 12-15
Rear laterals on pec fly machine (Heavier) 1 12-15
Cable Pushdowns 4-5 10
Skull Crushers or Dips 4-5 10
Rope Pushdowns 4-5 10
Standing Calf Raise (SS1) 1 10-15
Seated Calf Raise (SS1) 1 10-15
Standing Calf Raise (SS2) - Heavier. 1 10-15
Seated Calf Raise (SS2) - Heavier. 1 10-15
Standing Calf Raise (SS3) - Heavier. + 1 10-15
Seated Calf Raise (SS3) - Heavier. + 1 10-15
0 0 0
Friday: Back, Hamstrings 0 0
0 0 0
Exercise Movements Sets Reps Weight Total Reps Volume
Lat Pulldowns 1 10
Lat Pulldowns (Heavier) 1 10
Lat Pulldowns (Heavier +) 1 10
Lat Pulldowns (Heavier ++) 1 8-10
Deadlifts 2 10
Deadlifts (Heavier) 1 10
T-bar Rows 1 10
T-bar Rows (Heavier) 1 8-10
T-bar Rows (Heavier +) 1 8-10
Lying Leg Curls 3 10-15
Kneeling Single Leg Curls 1 10
Kneeling Single Leg Curls (Heavier) 1 10
Kneeling Single Leg Curls (Heavier +) 1 8-10
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
Monday: Chest, Biceps 0 0
0 0 0
Exercise Movement Sets Reps Weight Total Reps Volume
Smith Machine Incline Press 1 10 0
Smith Machine Incline Press (Heavier) 2 8-10
Bench Press 1 10
Bench Press (Heavier) 2 8-10
Dumbbell Flyes 1 10
Dumbbell Flyes (Heavier) 2 8-10
Preacher Curls 1 10
Preache Curls (Heavier) 2 8-10
Seated Overhead Curl Machine 1 10
Seated Overhead Curl Machine (Heavier) 1 10
Seated Overhead Curl Machine (Heavier +) 1 8-10
Seated Overhead Curl Machine (Heavier ++) 1 8-10
0 0 0
Tuesday: Quads, Calves 0 0
Exercise Movement Sets Reps Weight Total Reps Volume
Leg Extensions 1 20
Leg Extensions (Heavier) 1 20
Leg Extensions (Heavier +) 1 15-20
Leg Press 1 10
Leg Press (Heavier) 1 10
Leg Press (Heavier +) 1 10
Leg Press (Heavier ++) 1 10
Leg Press (Heavier +++) 1 10
Smith Machine Front Squats (SS1) 1 10
Leg Extensions (SS1) 1 20
Smith Machine Front Squats (SS2) - Heavier 2 10
Leg Extensions (SS2) - Heavier 2 20
Dumbbell Lunges 3 n/a
Standing Calf Raise (SS1) 1 10-15
Seated Calf Raise (SS1) 1 10-15
Standing Calf Raise (SS2) - Heavier 1 10-15
Seated Calf Raise (SS2) - Heavier 1 10-15
Standing Calf Raise (SS3) - Heavier + 1 10-15
Seated Calf Raise (SS3) - Heavier + 1 10-15
0 0 0
Thursday: Shoulders, Triceps, Calves 0 0
0 0 0
Exercise Movements Sets Reps Weight Total Reps Volume
Seated Dumbbell Press 1 10
Seated Dumbbell Press (Heavier) 1 10
Seated Dumbbell Press (Heavier) 1 10
Seated Lateral Raise Machine 1 12-15
Seated Lateral Raise Machine (Heavier) 1 12-15
Seated Lateral Raise Machine (Heavier) 1 12-15
Rear laterals on pec fly machine 1 12-15
Rear laterals on pec fly machine (Heavier) 1 12-15
Rear laterals on pec fly machine (Heavier) 1 12-15
Cable Pushdowns 4-5 10
Skull Crushers or Dips 4-5 10
Rope Pushdowns 4-5 10
Standing Calf Raise (SS1) 1 10-15
Seated Calf Raise (SS1) 1 10-15
Standing Calf Raise (SS2) - Heavier. 1 10-15
Seated Calf Raise (SS2) - Heavier. 1 10-15
Standing Calf Raise (SS3) - Heavier. + 1 10-15
Seated Calf Raise (SS3) - Heavier. + 1 10-15
0 0 0
Friday: Back, Hamstrings 0 0
0 0 0
Exercise Movements Sets Reps Weight Total Reps Volume
Lat Pulldowns 1 10
Lat Pulldowns (Heavier) 1 10
Lat Pulldowns (Heavier +) 1 10
Lat Pulldowns (Heavier ++) 1 8-10
Deadlifts 2 10
Deadlifts (Heavier) 1 10
T-bar Rows 1 10
T-bar Rows (Heavier) 1 8-10
T-bar Rows (Heavier +) 1 8-10
Lying Leg Curls 3 10-15
Kneeling Single Leg Curls 1 10
Kneeling Single Leg Curls (Heavier) 1 10
Kneeling Single Leg Curls (Heavier +) 1 8-10
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
Monday: Chest, Biceps 0 0
0 0 0
Exercise Movement Sets Reps Weight Total Reps Volume
Smith Machine Incline Press 1 10 0
Smith Machine Incline Press (Heavier) 2 8-10
Bench Press 1 10
Bench Press (Heavier) 2 8-10
Dumbbell Flyes 1 10
Dumbbell Flyes (Heavier) 2 8-10
Preacher Curls 1 10
Preache Curls (Heavier) 2 8-10
Seated Overhead Curl Machine 1 10
Seated Overhead Curl Machine (Heavier) 1 10
Seated Overhead Curl Machine (Heavier +) 1 8-10
Seated Overhead Curl Machine (Heavier ++) 1 8-10
0 0 0
Tuesday: Quads, Calves 0 0
Exercise Movement Sets Reps Weight Total Reps Volume
Leg Extensions 1 20
Leg Extensions (Heavier) 1 20
Leg Extensions (Heavier +) 1 15-20
Leg Press 1 10
Leg Press (Heavier) 1 10
Leg Press (Heavier +) 1 10
Leg Press (Heavier ++) 1 10
Leg Press (Heavier +++) 1 10
Smith Machine Front Squats (SS1) 1 10
Leg Extensions (SS1) 1 20
Smith Machine Front Squats (SS2) - Heavier 2 10
Leg Extensions (SS2) - Heavier 2 20
Dumbbell Lunges 3 n/a
Standing Calf Raise (SS1) 1 10-15
Seated Calf Raise (SS1) 1 10-15
Standing Calf Raise (SS2) - Heavier 1 10-15
Seated Calf Raise (SS2) - Heavier 1 10-15
Standing Calf Raise (SS3) - Heavier + 1 10-15
Seated Calf Raise (SS3) - Heavier + 1 10-15
0 0 0
Thursday: Shoulders, Triceps, Calves 0 0
0 0 0
Exercise Movements Sets Reps Weight Total Reps Volume
Seated Dumbbell Press 1 10
Seated Dumbbell Press (Heavier) 1 10
Seated Dumbbell Press (Heavier) 1 10
Seated Lateral Raise Machine 1 12-15
Seated Lateral Raise Machine (Heavier) 1 12-15
Seated Lateral Raise Machine (Heavier) 1 12-15
Rear laterals on pec fly machine 1 12-15
Rear laterals on pec fly machine (Heavier) 1 12-15
Rear laterals on pec fly machine (Heavier) 1 12-15
Cable Pushdowns 4-5 10
Skull Crushers or Dips 4-5 10
Rope Pushdowns 4-5 10
Standing Calf Raise (SS1) 1 10-15
Seated Calf Raise (SS1) 1 10-15
Standing Calf Raise (SS2) - Heavier. 1 10-15
Seated Calf Raise (SS2) - Heavier. 1 10-15
Standing Calf Raise (SS3) - Heavier. + 1 10-15
Seated Calf Raise (SS3) - Heavier. + 1 10-15
0 0 0
Friday: Back, Hamstrings 0 0
0 0 0
Exercise Movements Sets Reps Weight Total Reps Volume
Lat Pulldowns 1 10
Lat Pulldowns (Heavier) 1 10
Lat Pulldowns (Heavier +) 1 10
Lat Pulldowns (Heavier ++) 1 8-10
Deadlifts 2 10
Deadlifts (Heavier) 1 10
T-bar Rows 1 10
T-bar Rows (Heavier) 1 8-10
T-bar Rows (Heavier +) 1 8-10
Lying Leg Curls 3 10-15
Kneeling Single Leg Curls 1 10
Kneeling Single Leg Curls (Heavier) 1 10
Kneeling Single Leg Curls (Heavier +) 1 8-10
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
Monday: Chest, Biceps 0 0
0 0 0
Exercise Movement Sets Reps Weight Total Reps Volume
Smith Machine Incline Press 1 10 0
Smith Machine Incline Press (Heavier) 2 8-10
Bench Press 1 10
Bench Press (Heavier) 2 8-10
Dumbbell Flyes 1 10
Dumbbell Flyes (Heavier) 2 8-10
Preacher Curls 1 10
Preache Curls (Heavier) 2 8-10
Seated Overhead Curl Machine 1 10
Seated Overhead Curl Machine (Heavier) 1 10
Seated Overhead Curl Machine (Heavier +) 1 8-10
Seated Overhead Curl Machine (Heavier ++) 1 8-10
0 0 0
Tuesday: Quads, Calves 0 0
Exercise Movement Sets Reps Weight Total Reps Volume
Leg Extensions 1 20
Leg Extensions (Heavier) 1 20
Leg Extensions (Heavier +) 1 15-20
Leg Press 1 10
Leg Press (Heavier) 1 10
Leg Press (Heavier +) 1 10
Leg Press (Heavier ++) 1 10
Leg Press (Heavier +++) 1 10
Smith Machine Front Squats (SS1) 1 10
Leg Extensions (SS1) 1 20
Smith Machine Front Squats (SS2) - Heavier 2 10
Leg Extensions (SS2) - Heavier 2 20
Dumbbell Lunges 3 n/a
Standing Calf Raise (SS1) 1 10-15
Seated Calf Raise (SS1) 1 10-15
Standing Calf Raise (SS2) - Heavier 1 10-15
Seated Calf Raise (SS2) - Heavier 1 10-15
Standing Calf Raise (SS3) - Heavier + 1 10-15
Seated Calf Raise (SS3) - Heavier + 1 10-15
0 0 0
Thursday: Shoulders, Triceps, Calves 0 0
0 0 0
Exercise Movements Sets Reps Weight Total Reps Volume
Seated Dumbbell Press 1 10
Seated Dumbbell Press (Heavier) 1 10
Seated Dumbbell Press (Heavier) 1 10
Seated Lateral Raise Machine 1 12-15
Seated Lateral Raise Machine (Heavier) 1 12-15
Seated Lateral Raise Machine (Heavier) 1 12-15
Rear laterals on pec fly machine 1 12-15
Rear laterals on pec fly machine (Heavier) 1 12-15
Rear laterals on pec fly machine (Heavier) 1 12-15
Cable Pushdowns 4-5 10
Skull Crushers or Dips 4-5 10
Rope Pushdowns 4-5 10
Standing Calf Raise (SS1) 1 10-15
Seated Calf Raise (SS1) 1 10-15
Standing Calf Raise (SS2) - Heavier. 1 10-15
Seated Calf Raise (SS2) - Heavier. 1 10-15
Standing Calf Raise (SS3) - Heavier. + 1 10-15
Seated Calf Raise (SS3) - Heavier. + 1 10-15
0 0 0
Friday: Back, Hamstrings 0 0
0 0 0
Exercise Movements Sets Reps Weight Total Reps Volume
Lat Pulldowns 1 10
Lat Pulldowns (Heavier) 1 10
Lat Pulldowns (Heavier +) 1 10
Lat Pulldowns (Heavier ++) 1 8-10
Deadlifts 2 10
Deadlifts (Heavier) 1 10
T-bar Rows 1 10
T-bar Rows (Heavier) 1 8-10
T-bar Rows (Heavier +) 1 8-10
Lying Leg Curls 3 10-15
Kneeling Single Leg Curls 1 10
Kneeling Single Leg Curls (Heavier) 1 10
Kneeling Single Leg Curls (Heavier +) 1 8-10
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
Monday: Chest, Biceps 0 0
0 0 0
Exercise Movement Sets Reps Weight Total Reps Volume
Smith Machine Incline Press 1 10 0
Smith Machine Incline Press (Heavier) 2 8-10
Bench Press 1 10
Bench Press (Heavier) 2 8-10
Dumbbell Flyes 1 10
Dumbbell Flyes (Heavier) 2 8-10
Preacher Curls 1 10
Preache Curls (Heavier) 2 8-10
Seated Overhead Curl Machine 1 10
Seated Overhead Curl Machine (Heavier) 1 10
Seated Overhead Curl Machine (Heavier +) 1 8-10
Seated Overhead Curl Machine (Heavier ++) 1 8-10
0 0 0
Tuesday: Quads, Calves 0 0
Exercise Movement Sets Reps Weight Total Reps Volume
Leg Extensions 1 20
Leg Extensions (Heavier) 1 20
Leg Extensions (Heavier +) 1 15-20
Leg Press 1 10
Leg Press (Heavier) 1 10
Leg Press (Heavier +) 1 10
Leg Press (Heavier ++) 1 10
Leg Press (Heavier +++) 1 10
Smith Machine Front Squats (SS1) 1 10
Leg Extensions (SS1) 1 20
Smith Machine Front Squats (SS2) - Heavier 2 10
Leg Extensions (SS2) - Heavier 2 20
Dumbbell Lunges 3 n/a
Standing Calf Raise (SS1) 1 10-15
Seated Calf Raise (SS1) 1 10-15
Standing Calf Raise (SS2) - Heavier 1 10-15
Seated Calf Raise (SS2) - Heavier 1 10-15
Standing Calf Raise (SS3) - Heavier + 1 10-15
Seated Calf Raise (SS3) - Heavier + 1 10-15
0 0 0
Thursday: Shoulders, Triceps, Calves 0 0
0 0 0
Exercise Movements Sets Reps Weight Total Reps Volume
Seated Dumbbell Press 1 10
Seated Dumbbell Press (Heavier) 1 10
Seated Dumbbell Press (Heavier) 1 10
Seated Lateral Raise Machine 1 12-15
Seated Lateral Raise Machine (Heavier) 1 12-15
Seated Lateral Raise Machine (Heavier) 1 12-15
Rear laterals on pec fly machine 1 12-15
Rear laterals on pec fly machine (Heavier) 1 12-15
Rear laterals on pec fly machine (Heavier) 1 12-15
Cable Pushdowns 4-5 10
Skull Crushers or Dips 4-5 10
Rope Pushdowns 4-5 10
Standing Calf Raise (SS1) 1 10-15
Seated Calf Raise (SS1) 1 10-15
Standing Calf Raise (SS2) - Heavier. 1 10-15
Seated Calf Raise (SS2) - Heavier. 1 10-15
Standing Calf Raise (SS3) - Heavier. + 1 10-15
Seated Calf Raise (SS3) - Heavier. + 1 10-15
0 0 0
Friday: Back, Hamstrings 0 0
0 0 0
Exercise Movements Sets Reps Weight Total Reps Volume
Lat Pulldowns 1 10
Lat Pulldowns (Heavier) 1 10
Lat Pulldowns (Heavier +) 1 10
Lat Pulldowns (Heavier ++) 1 8-10
Deadlifts 2 10
Deadlifts (Heavier) 1 10
T-bar Rows 1 10
T-bar Rows (Heavier) 1 8-10
T-bar Rows (Heavier +) 1 8-10
Lying Leg Curls 3 10-15
Kneeling Single Leg Curls 1 10
Kneeling Single Leg Curls (Heavier) 1 10
Kneeling Single Leg Curls (Heavier +) 1 8-10
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
Monday: Chest, Biceps 0 0
0 0 0
Exercise Movement Sets Reps Weight Total Reps Volume
Smith Machine Incline Press 1 10 0
Smith Machine Incline Press (Heavier) 2 8-10
Bench Press 1 10
Bench Press (Heavier) 2 8-10
Dumbbell Flyes 1 10
Dumbbell Flyes (Heavier) 2 8-10
Preacher Curls 1 10
Preache Curls (Heavier) 2 8-10
Seated Overhead Curl Machine 1 10
Seated Overhead Curl Machine (Heavier) 1 10
Seated Overhead Curl Machine (Heavier +) 1 8-10
Seated Overhead Curl Machine (Heavier ++) 1 8-10
0 0 0
Tuesday: Quads, Calves 0 0
Exercise Movement Sets Reps Weight Total Reps Volume
Leg Extensions 1 20
Leg Extensions (Heavier) 1 20
Leg Extensions (Heavier +) 1 15-20
Leg Press 1 10
Leg Press (Heavier) 1 10
Leg Press (Heavier +) 1 10
Leg Press (Heavier ++) 1 10
Leg Press (Heavier +++) 1 10
Smith Machine Front Squats (SS1) 1 10
Leg Extensions (SS1) 1 20
Smith Machine Front Squats (SS2) - Heavier 2 10
Leg Extensions (SS2) - Heavier 2 20
Dumbbell Lunges 3 n/a
Standing Calf Raise (SS1) 1 10-15
Seated Calf Raise (SS1) 1 10-15
Standing Calf Raise (SS2) - Heavier 1 10-15
Seated Calf Raise (SS2) - Heavier 1 10-15
Standing Calf Raise (SS3) - Heavier + 1 10-15
Seated Calf Raise (SS3) - Heavier + 1 10-15
0 0 0
Thursday: Shoulders, Triceps, Calves 0 0
0 0 0
Exercise Movements Sets Reps Weight Total Reps Volume
Seated Dumbbell Press 1 10
Seated Dumbbell Press (Heavier) 1 10
Seated Dumbbell Press (Heavier) 1 10
Seated Lateral Raise Machine 1 12-15
Seated Lateral Raise Machine (Heavier) 1 12-15
Seated Lateral Raise Machine (Heavier) 1 12-15
Rear laterals on pec fly machine 1 12-15
Rear laterals on pec fly machine (Heavier) 1 12-15
Rear laterals on pec fly machine (Heavier) 1 12-15
Cable Pushdowns 4-5 10
Skull Crushers or Dips 4-5 10
Rope Pushdowns 4-5 10
Standing Calf Raise (SS1) 1 10-15
Seated Calf Raise (SS1) 1 10-15
Standing Calf Raise (SS2) - Heavier. 1 10-15
Seated Calf Raise (SS2) - Heavier. 1 10-15
Standing Calf Raise (SS3) - Heavier. + 1 10-15
Seated Calf Raise (SS3) - Heavier. + 1 10-15
0 0 0
Friday: Back, Hamstrings 0 0
0 0 0
Exercise Movements Sets Reps Weight Total Reps Volume
Lat Pulldowns 1 10
Lat Pulldowns (Heavier) 1 10
Lat Pulldowns (Heavier +) 1 10
Lat Pulldowns (Heavier ++) 1 8-10
Deadlifts 2 10
Deadlifts (Heavier) 1 10
T-bar Rows 1 10
T-bar Rows (Heavier) 1 8-10
T-bar Rows (Heavier +) 1 8-10
Lying Leg Curls 3 10-15
Kneeling Single Leg Curls 1 10
Kneeling Single Leg Curls (Heavier) 1 10
Kneeling Single Leg Curls (Heavier +) 1 8-10
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
Monday: Chest, Biceps 0 0
0 0 0
Exercise Movement Sets Reps Weight Total Reps Volume
Smith Machine Incline Press 1 10 0
Smith Machine Incline Press (Heavier) 2 8-10
Bench Press 1 10
Bench Press (Heavier) 2 8-10
Dumbbell Flyes 1 10
Dumbbell Flyes (Heavier) 2 8-10
Preacher Curls 1 10
Preache Curls (Heavier) 2 8-10
Seated Overhead Curl Machine 1 10
Seated Overhead Curl Machine (Heavier) 1 10
Seated Overhead Curl Machine (Heavier +) 1 8-10
Seated Overhead Curl Machine (Heavier ++) 1 8-10
0 0 0
Tuesday: Quads, Calves 0 0
Exercise Movement Sets Reps Weight Total Reps Volume
Leg Extensions 1 20
Leg Extensions (Heavier) 1 20
Leg Extensions (Heavier +) 1 15-20
Leg Press 1 10
Leg Press (Heavier) 1 10
Leg Press (Heavier +) 1 10
Leg Press (Heavier ++) 1 10
Leg Press (Heavier +++) 1 10
Smith Machine Front Squats (SS1) 1 10
Leg Extensions (SS1) 1 20
Smith Machine Front Squats (SS2) - Heavier 2 10
Leg Extensions (SS2) - Heavier 2 20
Dumbbell Lunges 3 n/a
Standing Calf Raise (SS1) 1 10-15
Seated Calf Raise (SS1) 1 10-15
Standing Calf Raise (SS2) - Heavier 1 10-15
Seated Calf Raise (SS2) - Heavier 1 10-15
Standing Calf Raise (SS3) - Heavier + 1 10-15
Seated Calf Raise (SS3) - Heavier + 1 10-15
0 0 0
Thursday: Shoulders, Triceps, Calves 0 0
0 0 0
Exercise Movements Sets Reps Weight Total Reps Volume
Seated Dumbbell Press 1 10
Seated Dumbbell Press (Heavier) 1 10
Seated Dumbbell Press (Heavier) 1 10
Seated Lateral Raise Machine 1 12-15
Seated Lateral Raise Machine (Heavier) 1 12-15
Seated Lateral Raise Machine (Heavier) 1 12-15
Rear laterals on pec fly machine 1 12-15
Rear laterals on pec fly machine (Heavier) 1 12-15
Rear laterals on pec fly machine (Heavier) 1 12-15
Cable Pushdowns 4-5 10
Skull Crushers or Dips 4-5 10
Rope Pushdowns 4-5 10
Standing Calf Raise (SS1) 1 10-15
Seated Calf Raise (SS1) 1 10-15
Standing Calf Raise (SS2) - Heavier. 1 10-15
Seated Calf Raise (SS2) - Heavier. 1 10-15
Standing Calf Raise (SS3) - Heavier. + 1 10-15
Seated Calf Raise (SS3) - Heavier. + 1 10-15
0 0 0
Friday: Back, Hamstrings 0 0
0 0 0
Exercise Movements Sets Reps Weight Total Reps Volume
Lat Pulldowns 1 10
Lat Pulldowns (Heavier) 1 10
Lat Pulldowns (Heavier +) 1 10
Lat Pulldowns (Heavier ++) 1 8-10
Deadlifts 2 10
Deadlifts (Heavier) 1 10
T-bar Rows 1 10
T-bar Rows (Heavier) 1 8-10
T-bar Rows (Heavier +) 1 8-10
Lying Leg Curls 3 10-15
Kneeling Single Leg Curls 1 10
Kneeling Single Leg Curls (Heavier) 1 10
Kneeling Single Leg Curls (Heavier +) 1 8-10
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
Monday: Chest, Biceps 0 0
0 0 0
Exercise Movement Sets Reps Weight Total Reps Volume
Smith Machine Incline Press 1 10 0
Smith Machine Incline Press (Heavier) 2 8-10
Bench Press 1 10
Bench Press (Heavier) 2 8-10
Dumbbell Flyes 1 10
Dumbbell Flyes (Heavier) 2 8-10
Preacher Curls 1 10
Preache Curls (Heavier) 2 8-10
Seated Overhead Curl Machine 1 10
Seated Overhead Curl Machine (Heavier) 1 10
Seated Overhead Curl Machine (Heavier +) 1 8-10
Seated Overhead Curl Machine (Heavier ++) 1 8-10
0 0 0
Tuesday: Quads, Calves 0 0
Exercise Movement Sets Reps
Leg Extensions 1 20
Leg Extensions (Heavier) 1 20
Leg Extensions (Heavier +) 1 15-20
Leg Press 1 10
Leg Press (Heavier) 1 10
Leg Press (Heavier +) 1 10
Leg Press (Heavier ++) 1 10
Leg Press (Heavier +++) 1 10
Smith Machine Front Squats (SS1) 1 10
Leg Extensions (SS1) 1 20
Smith Machine Front Squats (SS2) - Heavier 2 10
Leg Extensions (SS2) - Heavier 2 20
Dumbbell Lunges 3 n/a
Standing Calf Raise (SS1) 1 10-15
Seated Calf Raise (SS1) 1 10-15
Standing Calf Raise (SS2) - Heavier 1 10-15
Seated Calf Raise (SS2) - Heavier 1 10-15
Standing Calf Raise (SS3) - Heavier + 1 10-15
Seated Calf Raise (SS3) - Heavier + 1 10-15
0 0 0
Thursday: Shoulders, Triceps, Calves 0 0
0 0 0
Exercise Movements Sets Reps Weight Total Reps Volume
Seated Dumbbell Press 1 10
Seated Dumbbell Press (Heavier) 1 10
Seated Dumbbell Press (Heavier) 1 10
Seated Lateral Raise Machine 1 12-15
Seated Lateral Raise Machine (Heavier) 1 12-15
Seated Lateral Raise Machine (Heavier) 1 12-15
Rear laterals on pec fly machine 1 12-15
Rear laterals on pec fly machine (Heavier) 1 12-15
Rear laterals on pec fly machine (Heavier) 1 12-15
Cable Pushdowns 4-5 10
Skull Crushers or Dips 4-5 10
Rope Pushdowns 4-5 10
Standing Calf Raise (SS1) 1 10-15
Seated Calf Raise (SS1) 1 10-15
Standing Calf Raise (SS2) - Heavier. 1 10-15
Seated Calf Raise (SS2) - Heavier. 1 10-15
Standing Calf Raise (SS3) - Heavier. + 1 10-15
Seated Calf Raise (SS3) - Heavier. + 1 10-15
0 0 0
Friday: Back, Hamstrings 0 0
0 0 0
Exercise Movements Sets Reps
Lat Pulldowns 1 10
Lat Pulldowns (Heavier) 1 10
Lat Pulldowns (Heavier +) 1 10
Lat Pulldowns (Heavier ++) 1 8-10
Deadlifts 2 10
Deadlifts (Heavier) 1 10
T-bar Rows 1 10
T-bar Rows (Heavier) 1 8-10
T-bar Rows (Heavier +) 1 8-10
Lying Leg Curls 3 10-15
Kneeling Single Leg Curls 1 10
Kneeling Single Leg Curls (Heavier) 1 10
Kneeling Single Leg Curls (Heavier +) 1 8-10
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
Monday: Chest, Biceps 0 0
0 0 0
Exercise Movement Sets Reps Weight Total Reps Volume
Smith Machine Incline Press 1 10 0
Smith Machine Incline Press (Heavier) 2 8-10
Bench Press 1 10
Bench Press (Heavier) 2 8-10
Dumbbell Flyes 1 10
Dumbbell Flyes (Heavier) 2 8-10
Preacher Curls 1 10
Preache Curls (Heavier) 2 8-10
Seated Overhead Curl Machine 1 10
Seated Overhead Curl Machine (Heavier) 1 10
Seated Overhead Curl Machine (Heavier +) 1 8-10
Seated Overhead Curl Machine (Heavier ++) 1 8-10
0 0 0
Tuesday: Quads, Calves 0 0
Exercise Movement Sets Reps
Leg Extensions 1 20
Leg Extensions (Heavier) 1 20
Leg Extensions (Heavier +) 1 15-20
Leg Press 1 10
Leg Press (Heavier) 1 10
Leg Press (Heavier +) 1 10
Leg Press (Heavier ++) 1 10
Leg Press (Heavier +++) 1 10
Smith Machine Front Squats (SS1) 1 10
Leg Extensions (SS1) 1 20
Smith Machine Front Squats (SS2) - Heavier 2 10
Leg Extensions (SS2) - Heavier 2 20
Dumbbell Lunges 3 n/a
Standing Calf Raise (SS1) 1 10-15
Seated Calf Raise (SS1) 1 10-15
Standing Calf Raise (SS2) - Heavier 1 10-15
Seated Calf Raise (SS2) - Heavier 1 10-15
Standing Calf Raise (SS3) - Heavier + 1 10-15
Seated Calf Raise (SS3) - Heavier + 1 10-15
0 0 0
Thursday: Shoulders, Triceps, Calves 0 0
0 0 0
Exercise Movements Sets Reps Weight Total Reps Volume
Seated Dumbbell Press 1 10
Seated Dumbbell Press (Heavier) 1 10
Seated Dumbbell Press (Heavier) 1 10
Seated Lateral Raise Machine 1 12-15
Seated Lateral Raise Machine (Heavier) 1 12-15
Seated Lateral Raise Machine (Heavier) 1 12-15
Rear laterals on pec fly machine 1 12-15
Rear laterals on pec fly machine (Heavier) 1 12-15
Rear laterals on pec fly machine (Heavier) 1 12-15
Cable Pushdowns 4-5 10
Skull Crushers or Dips 4-5 10
Rope Pushdowns 4-5 10
Standing Calf Raise (SS1) 1 10-15
Seated Calf Raise (SS1) 1 10-15
Standing Calf Raise (SS2) - Heavier. 1 10-15
Seated Calf Raise (SS2) - Heavier. 1 10-15
Standing Calf Raise (SS3) - Heavier. + 1 10-15
Seated Calf Raise (SS3) - Heavier. + 1 10-15
0 0 0
Friday: Back, Hamstrings 0 0
0 0 0
Exercise Movements Sets Reps
Lat Pulldowns 1 10
Lat Pulldowns (Heavier) 1 10
Lat Pulldowns (Heavier +) 1 10
Lat Pulldowns (Heavier ++) 1 8-10
Deadlifts 2 10
Deadlifts (Heavier) 1 10
T-bar Rows 1 10
T-bar Rows (Heavier) 1 8-10
T-bar Rows (Heavier +) 1 8-10
Lying Leg Curls 3 10-15
Kneeling Single Leg Curls 1 10
Kneeling Single Leg Curls (Heavier) 1 10
Kneeling Single Leg Curls (Heavier +) 1 8-10
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
Monday: Chest, Biceps 0 0
0 0 0
Exercise Movement Sets Reps Weight Total Reps Volume
Smith Machine Incline Press 1 10 0
Smith Machine Incline Press (Heavier) 2 8-10
Bench Press 1 10
Bench Press (Heavier) 2 8-10
Dumbbell Flyes 1 10
Dumbbell Flyes (Heavier) 2 8-10
Preacher Curls 1 10
Preache Curls (Heavier) 2 8-10
Seated Overhead Curl Machine 1 10
Seated Overhead Curl Machine (Heavier) 1 10
Seated Overhead Curl Machine (Heavier +) 1 8-10
Seated Overhead Curl Machine (Heavier ++) 1 8-10
0 0 0
Tuesday: Quads, Calves 0 0
Exercise Movement Sets Reps
Leg Extensions 1 20
Leg Extensions (Heavier) 1 20
Leg Extensions (Heavier +) 1 15-20
Leg Press 1 10
Leg Press (Heavier) 1 10
Leg Press (Heavier +) 1 10
Leg Press (Heavier ++) 1 10
Leg Press (Heavier +++) 1 10
Smith Machine Front Squats (SS1) 1 10
Leg Extensions (SS1) 1 20
Smith Machine Front Squats (SS2) - Heavier 2 10
Leg Extensions (SS2) - Heavier 2 20
Dumbbell Lunges 3 n/a
Standing Calf Raise (SS1) 1 10-15
Seated Calf Raise (SS1) 1 10-15
Standing Calf Raise (SS2) - Heavier 1 10-15
Seated Calf Raise (SS2) - Heavier 1 10-15
Standing Calf Raise (SS3) - Heavier + 1 10-15
Seated Calf Raise (SS3) - Heavier + 1 10-15
0 0 0
Thursday: Shoulders, Triceps, Calves 0 0
0 0 0
Exercise Movements Sets Reps Weight Total Reps Volume
Seated Dumbbell Press 1 10
Seated Dumbbell Press (Heavier) 1 10
Seated Dumbbell Press (Heavier) 1 10
Seated Lateral Raise Machine 1 12-15
Seated Lateral Raise Machine (Heavier) 1 12-15
Seated Lateral Raise Machine (Heavier) 1 12-15
Rear laterals on pec fly machine 1 12-15
Rear laterals on pec fly machine (Heavier) 1 12-15
Rear laterals on pec fly machine (Heavier) 1 12-15
Cable Pushdowns 4-5 10
Skull Crushers or Dips 4-5 10
Rope Pushdowns 4-5 10
Standing Calf Raise (SS1) 1 10-15
Seated Calf Raise (SS1) 1 10-15
Standing Calf Raise (SS2) - Heavier. 1 10-15
Seated Calf Raise (SS2) - Heavier. 1 10-15
Standing Calf Raise (SS3) - Heavier. + 1 10-15
Seated Calf Raise (SS3) - Heavier. + 1 10-15
0 0 0
Friday: Back, Hamstrings 0 0
0 0 0
Exercise Movements Sets Reps
Lat Pulldowns 1 10
Lat Pulldowns (Heavier) 1 10
Lat Pulldowns (Heavier +) 1 10
Lat Pulldowns (Heavier ++) 1 8-10
Deadlifts 2 10
Deadlifts (Heavier) 1 10
T-bar Rows 1 10
T-bar Rows (Heavier) 1 8-10
T-bar Rows (Heavier +) 1 8-10
Lying Leg Curls 3 10-15
Kneeling Single Leg Curls 1 10
Kneeling Single Leg Curls (Heavier) 1 10
Kneeling Single Leg Curls (Heavier +) 1 8-10
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
Monday: Chest, Biceps 0 0
0 0 0
Exercise Movement Sets Reps Weight Total Reps Volume
Smith Machine Incline Press 1 10 0
Smith Machine Incline Press (Heavier) 2 8-10
Bench Press 1 10
Bench Press (Heavier) 2 8-10
Dumbbell Flyes 1 10
Dumbbell Flyes (Heavier) 2 8-10
Preacher Curls 1 10
Preache Curls (Heavier) 2 8-10
Seated Overhead Curl Machine 1 10
Seated Overhead Curl Machine (Heavier) 1 10
Seated Overhead Curl Machine (Heavier +) 1 8-10
Seated Overhead Curl Machine (Heavier ++) 1 8-10
0 0 0
Tuesday: Quads, Calves 0 0
Exercise Movement Sets Reps
Leg Extensions 1 20
Leg Extensions (Heavier) 1 20
Leg Extensions (Heavier +) 1 15-20
Leg Press 1 10
Leg Press (Heavier) 1 10
Leg Press (Heavier +) 1 10
Leg Press (Heavier ++) 1 10
Leg Press (Heavier +++) 1 10
Smith Machine Front Squats (SS1) 1 10
Leg Extensions (SS1) 1 20
Smith Machine Front Squats (SS2) - Heavier 2 10
Leg Extensions (SS2) - Heavier 2 20
Dumbbell Lunges 3 n/a
Standing Calf Raise (SS1) 1 10-15
Seated Calf Raise (SS1) 1 10-15
Standing Calf Raise (SS2) - Heavier 1 10-15
Seated Calf Raise (SS2) - Heavier 1 10-15
Standing Calf Raise (SS3) - Heavier + 1 10-15
Seated Calf Raise (SS3) - Heavier + 1 10-15
0 0 0
Thursday: Shoulders, Triceps, Calves 0 0
0 0 0
Exercise Movements Sets Reps Weight Total Reps Volume
Seated Dumbbell Press 1 10
Seated Dumbbell Press (Heavier) 1 10
Seated Dumbbell Press (Heavier) 1 10
Seated Lateral Raise Machine 1 12-15
Seated Lateral Raise Machine (Heavier) 1 12-15
Seated Lateral Raise Machine (Heavier) 1 12-15
Rear laterals on pec fly machine 1 12-15
Rear laterals on pec fly machine (Heavier) 1 12-15
Rear laterals on pec fly machine (Heavier) 1 12-15
Cable Pushdowns 4-5 10
Skull Crushers or Dips 4-5 10
Rope Pushdowns 4-5 10
Standing Calf Raise (SS1) 1 10-15
Seated Calf Raise (SS1) 1 10-15
Standing Calf Raise (SS2) - Heavier. 1 10-15
Seated Calf Raise (SS2) - Heavier. 1 10-15
Standing Calf Raise (SS3) - Heavier. + 1 10-15
Seated Calf Raise (SS3) - Heavier. + 1 10-15
0 0 0
Friday: Back, Hamstrings 0 0
0 0 0
Exercise Movements Sets Reps
Lat Pulldowns 1 10
Lat Pulldowns (Heavier) 1 10
Lat Pulldowns (Heavier +) 1 10
Lat Pulldowns (Heavier ++) 1 8-10
Deadlifts 2 10
Deadlifts (Heavier) 1 10
T-bar Rows 1 10
T-bar Rows (Heavier) 1 8-10
T-bar Rows (Heavier +) 1 8-10
Lying Leg Curls 3 10-15
Kneeling Single Leg Curls 1 10
Kneeling Single Leg Curls (Heavier) 1 10
Kneeling Single Leg Curls (Heavier +) 1 8-10
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
Monday: Chest, Biceps
0 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Exercise Movement
Smith Machine Incline Press 0 0 0 0 0 0
Smith Machine Incline Press (Heavier) 0 0 0 0 0 0
Bench Press 0 0 0 0 0 0
Bench Press (Heavier) 0 0 0 0 0 0
Dumbbell Flyes 0 0 0 0 0 0
Dumbbell Flyes (Heavier) 0 0 0 0 0 0
Preacher Curls 0 0 0 0 0 0
Preache Curls (Heavier) 0 0 0 0 0 0
Seated Overhead Curl Machine 0 0 0 0 0 0
Seated Overhead Curl Machine (Heavier) 0 0 0 0 0 0
Seated Overhead Curl Machine (Heavier +) 0 0 0 0 0 0
Seated Overhead Curl Machine (Heavier ++) 0 0 0 0 0 0
0 0 0 0 0 0 0
Tuesday: Quads, Calves 0 0 0 0 0 0
Exercise Movement 0 0 0 0 0 0
Leg Extensions 0 0 0 0 0 0
Leg Extensions (Heavier) 0 0 0 0 0 0
Leg Extensions (Heavier +) 0 0 0 0 0 0
Leg Press 0 0 0 0 0 0
Leg Press (Heavier) 0 0 0 0 0 0
Leg Press (Heavier +) 0 0 0 0 0 0
Leg Press (Heavier ++) 0 0 0 0 0 0
Leg Press (Heavier +++) 0 0 0 0 0 0
Smith Machine Front Squats (SS1) 0 0 0 0 0 0
Leg Extensions (SS1) 0 0 0 0 0 0
Smith Machine Front Squats (SS2) - Heavier 0 0 0 0 0 0
Leg Extensions (SS2) - Heavier 0 0 0 0 0 0
Dumbbell Lunges 0 0 0 0 0 0
Standing Calf Raise (SS1) 0 0 0 0 0 0
Seated Calf Raise (SS1) 0 0 0 0 0 0
Standing Calf Raise (SS2) - Heavier 0 0 0 0 0 0
Seated Calf Raise (SS2) - Heavier 0 0 0 0 0 0
Standing Calf Raise (SS3) - Heavier + 0 0 0 0 0 0
Seated Calf Raise (SS3) - Heavier + 0 0 0 0 0 0
0 0 0 0 0 0 0
Thursday: Shoulders, Triceps, Calves 0 0 0 0 0 0
0 0 0 0 0 0 0
Exercise Movements 0 0 0 0 0 0
Seated Dumbbell Press 0 0 0 0 0 0
Seated Dumbbell Press (Heavier) 0 0 0 0 0 0
Seated Dumbbell Press (Heavier) 0 0 0 0 0 0
Seated Lateral Raise Machine 0 0 0 0 0 0
Seated Lateral Raise Machine (Heavier) 0 0 0 0 0 0
Seated Lateral Raise Machine (Heavier) 0 0 0 0 0 0
Rear laterals on pec fly machine 0 0 0 0 0 0
Rear laterals on pec fly machine (Heavier) 0 0 0 0 0 0
Rear laterals on pec fly machine (Heavier) 0 0 0 0 0 0
Cable Pushdowns 0 0 0 0 0 0
Skull Crushers or Dips 0 0 0 0 0 0
Rope Pushdowns 0 0 0 0 0 0
Standing Calf Raise (SS1) 0 0 0 0 0 0
Seated Calf Raise (SS1) 0 0 0 0 0 0
Standing Calf Raise (SS2) - Heavier. 0 0 0 0 0 0
Seated Calf Raise (SS2) - Heavier. 0 0 0 0 0 0
Standing Calf Raise (SS3) - Heavier. + 0 0 0 0 0 0
Seated Calf Raise (SS3) - Heavier. + 0 0 0 0 0 0
0 0 0 0 0 0 0
Friday: Back, Hamstrings 0 0 0 0 0 0
0 0 0 0 0 0 0
Exercise Movements 0 0 0 0 0 0
Lat Pulldowns 0 0 0 0 0 0
Lat Pulldowns (Heavier) 0 0 0 0 0 0
Lat Pulldowns (Heavier +) 0 0 0 0 0 0
Lat Pulldowns (Heavier ++) 0 0 0 0 0 0
Deadlifts 0 0 0 0 0 0
Deadlifts (Heavier) 0 0 0 0 0 0
T-bar Rows 0 0 0 0 0 0
T-bar Rows (Heavier) 0 0 0 0 0 0
T-bar Rows (Heavier +) 0 0 0 0 0 0
Lying Leg Curls 0 0 0 0 0 0
Kneeling Single Leg Curls 0 0 0 0 0 0
Kneeling Single Leg Curls (Heavier) 0 0 0 0 0 0
Kneeling Single Leg Curls (Heavier +) 0 0 0 0 0 0
0
Week 7 Week 8 Week 9 Week 10 Week 11 Week 12

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Monday: Chest, Biceps
0 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Exercise Movement
Smith Machine Incline Press - Err:511 Err:511 Err:511 Err:511 Err:511
Smith Machine Incline Press (Heavier) - Err:511 Err:511 Err:511 Err:511 Err:511
Bench Press - Err:511 Err:511 Err:511 Err:511 Err:511
Bench Press (Heavier) - Err:511 Err:511 Err:511 Err:511 Err:511
Dumbbell Flyes - Err:511 Err:511 Err:511 Err:511 Err:511
Dumbbell Flyes (Heavier) - Err:511 Err:511 Err:511 Err:511 Err:511
Preacher Curls - Err:511 Err:511 Err:511 Err:511 Err:511
Preache Curls (Heavier) Err:511 Err:511 Err:511 Err:511 Err:511
Seated Overhead Curl Machine Err:511 Err:511 Err:511 Err:511 Err:511
Seated Overhead Curl Machine (Heavier) Err:511 Err:511 Err:511 Err:511 Err:511
Seated Overhead Curl Machine (Heavier +) Err:511 Err:511 Err:511 Err:511 Err:511
Seated Overhead Curl Machine (Heavier ++) - Err:511 Err:511 Err:511 Err:511 Err:511
0- Err:511 Err:511 Err:511 Err:511 Err:511
Tuesday: Quads, Calves - Err:511 Err:511 Err:511 Err:511 Err:511
Exercise Movement - Err:511 Err:511 Err:511 Err:511 Err:511
Leg Extensions - Err:511 Err:511 Err:511 Err:511 Err:511
Leg Extensions (Heavier) - Err:511 Err:511 Err:511 Err:511 Err:511
Leg Extensions (Heavier +) Err:511 Err:511 Err:511 Err:511 Err:511
Leg Press Err:511 Err:511 Err:511 Err:511 Err:511
Leg Press (Heavier) Err:511 Err:511 Err:511 Err:511 Err:511
Leg Press (Heavier +) Err:511 Err:511 Err:511 Err:511 Err:511
Leg Press (Heavier ++) - Err:511 Err:511 Err:511 Err:511 Err:511
Leg Press (Heavier +++) - Err:511 Err:511 Err:511 Err:511 Err:511
Smith Machine Front Squats (SS1) - Err:511 Err:511 Err:511 Err:511 Err:511
Leg Extensions (SS1) - Err:511 Err:511 Err:511 Err:511 Err:511
Smith Machine Front Squats (SS2) - Heavier - Err:511 Err:511 Err:511 Err:511 Err:511
Leg Extensions (SS2) - Heavier Err:511 Err:511 Err:511 Err:511 Err:511
Dumbbell Lunges Err:511 Err:511 Err:511 Err:511 Err:511
Standing Calf Raise (SS1) Err:511 Err:511 Err:511 Err:511 Err:511
Seated Calf Raise (SS1) Err:511 Err:511 Err:511 Err:511 Err:511
Standing Calf Raise (SS2) - Heavier - Err:511 Err:511 Err:511 Err:511 Err:511
Seated Calf Raise (SS2) - Heavier - Err:511 Err:511 Err:511 Err:511 Err:511
Standing Calf Raise (SS3) - Heavier + - Err:511 Err:511 Err:511 Err:511 Err:511
Seated Calf Raise (SS3) - Heavier + - Err:511 Err:511 Err:511 Err:511 Err:511
0- Err:511 Err:511 Err:511 Err:511 Err:511
Thursday: Shoulders, Triceps, Calves- Err:511 Err:511 Err:511 Err:511 Err:511
0- Err:511 Err:511 Err:511 Err:511 Err:511
Exercise Movements Err:511 Err:511 Err:511 Err:511 Err:511
Seated Dumbbell Press Err:511 Err:511 Err:511 Err:511 Err:511
Seated Dumbbell Press (Heavier) Err:511 Err:511 Err:511 Err:511 Err:511
Seated Dumbbell Press (Heavier) - Err:511 Err:511 Err:511 Err:511 Err:511
Seated Lateral Raise Machine - Err:511 Err:511 Err:511 Err:511 Err:511
Seated Lateral Raise Machine (Heavier) - Err:511 Err:511 Err:511 Err:511 Err:511
Seated Lateral Raise Machine (Heavier) - Err:511 Err:511 Err:511 Err:511 Err:511
Rear laterals on pec fly machine - Err:511 Err:511 Err:511 Err:511 Err:511
Rear laterals on pec fly machine (Heavier) - Err:511 Err:511 Err:511 Err:511 Err:511
Rear laterals on pec fly machine (Heavier) - Err:511 Err:511 Err:511 Err:511 Err:511
Cable Pushdowns Err:511 Err:511 Err:511 Err:511 Err:511
Skull Crushers or Dips Err:511 Err:511 Err:511 Err:511 Err:511
Rope Pushdowns Err:511 Err:511 Err:511 Err:511 Err:511
Standing Calf Raise (SS1) Err:511 Err:511 Err:511 Err:511 Err:511
Seated Calf Raise (SS1) Err:511 Err:511 Err:511 Err:511 Err:511
Standing Calf Raise (SS2) - Heavier. Err:511 Err:511 Err:511 Err:511 Err:511
Seated Calf Raise (SS2) - Heavier. Err:511 Err:511 Err:511 Err:511 Err:511
Standing Calf Raise (SS3) - Heavier. + Err:511 Err:511 Err:511 Err:511 Err:511
Seated Calf Raise (SS3) - Heavier. + Err:511 Err:511 Err:511 Err:511 Err:511
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Friday: Back, Hamstrings Err:511 Err:511 Err:511 Err:511 Err:511
0- Err:511 Err:511 Err:511 Err:511 Err:511
Exercise Movements Err:511 Err:511 Err:511 Err:511 Err:511
Lat Pulldowns Err:511 Err:511 Err:511 Err:511 Err:511
Lat Pulldowns (Heavier) Err:511 Err:511 Err:511 Err:511 Err:511
Lat Pulldowns (Heavier +) Err:511 Err:511 Err:511 Err:511 Err:511
Lat Pulldowns (Heavier ++) Err:511 Err:511 Err:511 Err:511 Err:511
Deadlifts Err:511 Err:511 Err:511 Err:511 Err:511
Deadlifts (Heavier) Err:511 Err:511 Err:511 Err:511 Err:511
T-bar Rows Err:511 Err:511 Err:511 Err:511 Err:511
T-bar Rows (Heavier) Err:511 Err:511 Err:511 Err:511 Err:511
T-bar Rows (Heavier +) Err:511 Err:511 Err:511 Err:511 Err:511
Lying Leg Curls Err:511 Err:511 Err:511 Err:511 Err:511
Kneeling Single Leg Curls Err:511 Err:511 Err:511 Err:511 Err:511
Kneeling Single Leg Curls (Heavier) Err:511 Err:511 Err:511 Err:511 Err:511
Kneeling Single Leg Curls (Heavier +) Err:511 Err:511 Err:511 Err:511 Err:511
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Week 7 Week 8 Week 9 Week 10 Week 11 Week 12

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