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DATE DATE DATE DATE DATE DATE
EXERCISES NOTES Rx WT - REPSWT - REPSWT - REPSWT - REPSWT - REPSWT - REPS
SQUAT14-18
6-10
HAMSTRING12-16
4-8
SQUAT4-8
4-8
HAMSTRING4-8
4-8
LUNGE gen de fandare2-6
2-6
CHEST PRESS6-10
6-10
OVERHEAD PRESS8-12
4-8
LOW ROW6-10
6-10
PULLDOWN8-12
4-8
ABDOMINALS16-20
3-DAY
TOTAL BODY
WEEKS
1-6
TOTAL BODY
3Barbell__ Dumbbell__ Machine__Leg Curl__ RDL_deadlift_Barbell__ Dumbbell__ Machine__Leg Curl__ RDL__
Barbell__ Dumbbell__ Barbell__ Dumbbell__ Machine__Barbell__ Dumbbell__ Machine__Barbell__ Dumbbell__ Machine__Wide grip__ Close grip__
Other__ Machine__
ABDOMINALS16-20
DATE DATE DATE DATE DATE DATE
EXERCISES NOTES Rx WT - REPSWT - REPSWT - REPSWT - REPSWT - REPSWT - REPS
DEAD LIFT10-14
6-10
LEG PRESS8-12
4-8
DEAD LIFT8-12
4-8
LEG PRESS6-10
2-6
HAMSTRING6-10
6-10
INCLINE PRESS6-10
6-10
LOW ROW6-10
6-10
DECLINE PRESS8-12
8-12
PULLDOWN8-12
8-12
Other__ Machine__
3-DAY TOTAL BODY
WEEKS
7-12
TOTAL BODY
3
Barbell__ Dumbbell__ Machine__Plate -load__ Selectorized__Barbell__ Dumbbell__ Machine__Plate -load__ Selectorized__Leg Curl__ RDL__Barbell__ Dumbbell__ Machine__Barbell__ Dumbbell__ Machine__Barbell__ Dumbbell__ Machine__Wide grip__ Close grip__
ABDOMINALS14-18
14-18
Other__ Machine__
DATE DATE DATE DATE DATE DATE
EXERCISES NOTES Rx WT - REPSWT - REPSWT - REPSWT - REPSWT - REPSWT - REPS
BODY WEIGHT DIPS
CHIN UPS
INCLINE PRESS 10-14
LOW ROW 10-14
OVERHEAD PRESS 8-12
UPRIGHT ROW 8-12
PUSH UPS
PULLDOWN 10-14
SQUAT 16-20
LEG PRESS 10-14
SQUAT 8-12
LEG PRESS 6-10
HAMSTRING 10-14
3-DAY TOTAL BODY
WEEKS
1-6
TOTAL BODY
2
MAX REP
SMAX REP
SBarbell__ Dumbbell__ Machine__Barbell__ Dumbbell__ Machine__Barbell__ Dumbbell__ Machine__Barbell__ Dumbbell__ Machine__ MAX
REPS
Wide grip__ Close grip__Barbell__ Dumbbell__ Machine__Plate -load__ Selectorized__
Barbell__ Dumbbell__ Machine__
Plate -load__ Selectorized__Leg Curl__ RDL__
ABDOMINALS 16-20
DATE DATE DATE DATE DATE DATE
EXERCISES NOTES Rx WT - REPSWT - REPSWT - REPSWT - REPSWT - REPSWT - REPS
PUSH UPS
DECLINE PRESS 10-14
PULLDOWN 10-14
OVERHEAD PRESS 6-10
LOW ROW 6-10
CLOSE GRIP BENCH
FACE PULLS 8-12
DEAD LIFT 16-20
LUNGE 6-10
DEAD LIFT 8-12
LUNGE 4-8
Other__ Machine__
3-DAY TOTAL
BODY
WEEKS
7-12
TOTAL BODY
2
MAX REP
SCHEST-TO-BAR PULL UPS
MAX REP
SBarbell__ Dumbbell__ Machine__Wide grip__ Close grip__Barbell__ Dumbbell__ Machine__Barbell__ Dumbbell__ Machine__Barbell__ Dumbbell__
10-14
Machine__ Bench__Barbell__ Dumbbell__ Machine__Barbell__ Dumbbell__ Barbell__ Dumbbell__ Machine__Barbell__ Dumbbell__
HAMSTRING 8-12
ABDOMINALS 10-14
Leg Curl__ RDL__Other__ Machine__
DATE DATE DATE DATE DATE DATE
EXERCISES NOTES Rx WT - REPSWT - REPSWT - REPSWT - REPSWT - REPSWT - REPS
CHEST PRESS8-12
8-12
LOW ROW8-12
8-12
SQUAT10-14
10-14
OVERHEAD PRESS6-10
6-10
PULLDOWN6-10
6-10
LEG PRESS8-12
8-12
INCLINE PRESS4-8
4-8
UPRIGHT ROW4-8
4-8
HAMSTRING8-12
8-12
ABDOMINALS16-20
3-DAY TOTAL BODY
WEEKS
1-6
TOTAL BODY
1Barbell__ Dumbbell__ Machine__Barbell__ Dumbbell__ Machine__Barbell__ Dumbbell__ Machine__Barbell__ Dumbbell__ Machine__Wide grip__ Close grip__Plate -load__ Selectorized__Barbell__ Dumbbell__ Machine__Machine__ Barbell__ Dumbbell__Leg Curl__ RDL__
Other__ Machine__
ABDOMINALS16-20
DATE DATE DATE DATE DATE DATE
EXERCISES NOTES Rx WT - REPSWT - REPSWT - REPSWT - REPSWT - REPSWT - REPS
OVERHEAD PRESS8-12
4-8
PULLDOWN8-12
4-8
DECLINE PRESS10-14
6-10
UPRIGHT ROW10-14
6-10
CHEST PRESS6-10
6-10
LOW ROW6-10
6-10
DEAD LIFT10-14
6-10
LUNGE10-14
6-10
HAMSTRING8-12
8-12
Other__ Machine__
3-DAY TOTAL
BODY
WEEKS
7-12
TOTAL BODY
1
Barbell__ Dumbbell__ Machine__Wide grip__ Close grip__Barbell__ Dumbbell__ Machine__Machine__ Barbell__ Dumbbell__Barbell__ Dumbbell__ Machine__Barbell__ Dumbbell__ Machine__Barbell__ Dumbbell__ Machine__Barbell__ Dumbbell__
Leg Curl__ RDL__
ABDOMINALS10-14
10-14
Other__ Machine__
