Date
WORKOUTS R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes
Barbell Bench Press
See Tutorial Video
Set 1: 8-10
Set 2: 8-10
Set 3: 8-10
Lat Pulldown
See Tutorial Video
Set 1: 6-12
Set 2: 6-12
Set 3: 6-12
Standing Barbell
Overhead Press
See Tutorial Video
Set 1: 6-8
Set 2: 6-8
Set 3: 6-8
Seated Mid-Chest
Cable Fly
See Tutorial Video
Set 1: 10-15
Set 2: 10-15
DB Chest Supported
Row (mid/upper back)
See Tutorial Video
Set 1: 10-12
Set 2: 10-12
Set 3: 10-12
Lying Incline Lateral
Raise
See Tutorial Video
Set 1: 10-12
Set 2: 10-12
Set 3: 10-12
Date
WORKOUTS R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes
Barbell Back Squat
See Tutorial Video
Set 1: 8-10
Set 2: 8-10
Set 3: 8-10
Dumbbell
A1 Romanian
Deadlift
See Tutorial Video
Set 1: 8-10
Set 2: 8-10
SUPERSET A
Set 3: 8-10
Seated Leg
A2
Extensions
See Tutorial Video
Set 1: 10-15
Set 2: 10-15
Set 3: 10-15
Walking Lunges (quad
focus)
See Tutorial Video
Set 1: 8-10 per leg
Set 2: 8-10 per leg
Standing Weighted
Calf Raise
See Tutorial Video
Set 1: 10-15
Set 2: 10-15
Set 3: 10-15
Date
WORKOUTS R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes
Low Incline Dumbbell
Press
See Tutorial Video
Set 1: 8-10
Set 2: 8-10
Set 3: 8-10
Seated Cable Row
(mid/upper back)
Set 1: 10-12
Set 2: 10-12
Set 3: 10-12
Flat Dumbbell Press
See Tutorial Video
Set 1: 8-10
Set 2: 8-10
Cable Lateral Raise
See Tutorial Video
Set 1: 15-20
Set 2: 15-20
Set 3: 15-20
Incline DB
A1 Overhead
Extensions
See Tutorial Video
Set 1: 10-15
SUPERSET A
Set 2: 10-15
Incline
A2
Dumbbell Curls
See Tutorial Video
Set 1: 8-10
Set 2: 8-10
Date
WORKOUTS R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes R W E Rest Notes
Barbell Deadlift
See Tutorial Video
Set 1: 6-8
Set 2: 6-8
Set 3: 6-8
Barbell Hip Thrust
See Tutorial Video
Set 1: 10-15
Set 2: 10-15
Set 3: 10-15
Lying Leg Curls
See Tutorial Video
Set 1: 10-15
Set 2: 10-15
Set 3: 10-15
Seated Weighted Calf
Raise
See Tutorial Video
Set 1: 10-15
Set 2: 10-15
Set 3: 10-15
Standing Face Pulls
See Tutorial Video
Set 1: 10
Set 2: 10
