Starting Weights (LLP)

	A	B	C	D	E	F	G	H	I
1		Set	1	2	3	4	5	6
2	Workout Plan - 5 Days on 2 Days Off	Wt.	Reps	Reps	Reps	Reps	Reps	Reps	Notes

3	Week 1
4	Monday Pull								305 max
5	1x5+ Deadlifts	275	5
6	3x8-12 Pullups (Shoulder Grip)	-105	12	9	8
7	3x8-12 Chest Supported Rows/Seated Cable Rows:	150	9	10	8				grip
8	5x15-20 Face Pulls	90	20	16	20	16	16
9	4x8-12 Hammer Curls	35	10	10	10	10
10	4x8-12 Dumbell Curls	20	9	9	8
11	Tuesday Push								max 220
12	4x5, 1x5+ Bench Press	185	5	5	5	5	2
13	3x8-12 Overhead Press	75	10	12	10
14	3x8-12 Incline Dumbbell Press	45	8	7.5	7
15	3x8-12 Triceps Pushdowns SS 3x15-20 Lat Raises	90//10	15	12	12	20	18	16	tabata
16	4x8-12 Incline Fly	25	9	9	8	10
17	3x8-12 Triceps Pull SS 3x15-20 Lat Raises	80//10	12	12	12	20	15	20	Not tabata
18	Wednesday Legs								max 255
19	2x5, 1x5+ Squat	205	5	5	4
20	3x8-12 Romanian Deadlift	135	10	12	12
21	3x8-12 Leg Press	270	12	12	12
22	3x8-12 Leg Curls	90	12	12	12
23	5x8-12 Calf Raises	295	15	12	12	12	12
24	Thursday Push/Pull
25	4x5, 1x5+ Barbell rows	135	5	5	5	5	9
26	4x5, 1x5+ Overhead Press	110	5	5d	5	5	5
27	3x8-12 Pulldowns/Pullups/Chinups	-115	12	12	9
28	3x8-12 Bench Press	115	12	8	9
29	5x15-20 Face Pulls	80	20	20	20	20	16
30	3x8-12 Incline Dumbbell Press	40	12	10	9
31	Friday Legs
32	2x5, 1x5+ Squat
33	3x8-12 Romanian Deadlift
34	3x8-12 Leg Press
35	3x8-12 Leg Curls
36	5x8-12 Calf Raises
37	Saturday/Sunday Rest
38	Very First Week (1-22-18)
39	Monday Pull
40	1x5+ Deadlifts	95	10
41	3x8-12 Pullups	-140	9	9	6
42	3x8-12 Chest Supported Rows/Seated Cable Rows	90	10	8	8
43	5x15-20 Face Pulls	30	15	15	15	15	15
44	4x8-12 Hammer Curls	20	12	12	12	12
45	4x8-12 Dumbbell Curls	20	6	9	8	8
46	Tuesday Push
47	4x5, 1x5+ Bench Press	135	5	5	5	5	4
48	3x8-12 Overhead Press	45	10	9	8
49	3x8-12 Incline Dumbbell Press	20	12	12	12
50	3x8-12 Triceps Pushdowns SS 3x15-20 Lat Raises	30//5	12	12	12	15	15	20
51	3x8-12 Overhead Tri Extends SS 3x15-20 Lat Raises	30//5	12	8	10	15	15	15
52	Wednesday Legs
53	2x5, 1x5+ Squat	115	5	5	9
54	3x8-12 Romanian Deadlift	65	8	12	12
55	3x8-12 Leg Press	90	12	12	12
56	3x8-12 Leg Curls	40	12	12	12
57	5x8-12 Calf Raises	115	12	12	15	12	20
58	Thursday Push/Pull
59	4x5, 1x5+ Barbell rows	65	5	5	5	5	5
60	4x5, 1x5+ Overhead Press	55	12	12	10	7	6
61	3x8-12 Pulldowns/Pullups/Chinups	-140	8	5	4
62	3x8-12 Bench Press	105	10	6	6
63	Friday Legs
64	2x5, 1x5+ Squat	125	5	5	7
65	3x8-12 Romanian Deadlift	75	8	12	12
66	3x8-12 Leg Press	140	12	12	12
67	3x8-12 Leg Curls	40	10	9	10
68	5x8-12 Calf Raises	135	15	12	15	12	15
69	Sunday/Sunday Rest
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100