Workout - 22 Jan .xlsx - Google Sheets

	A	B	C	D	E	F	G	H	I	J	K	L	M	N	O
1	Program: PPL & U/L	Cycles: 4	Deload: None	Color: Yellow	Icon: Person Celebrate
2	Block 1
3	Cycle 1	Exercise	Notes	Set 1 Type	Set 1 Rep Range	Set 1 RIR	Set 1 Rest	Set 2 Type	Set 2 Rep Range	Set 2 RIR	Set 2 Rest	Set 3 Type	Set 3 Rep Range	Set 3 RIR	Set 3 Rest
4	Chest & Tricep @ Pure Gym	45° Incline Smith Machine Press		Standard Set	5 - 10	0		Standard Set	5 - 10	0
5		Neutral Grip Machine Fly		Standard Set	6 - 12	0		Standard Set	6 - 12	0
6		Overhand Grip Pin-Loaded Machine Shoulder Press		Standard Set	6 - 12	0		Standard Set	6 - 12	0
7		Single Arm Cable Lateral Raise (With Cable In Front Of Body)		Standard Set	6 - 12	0		Standard Set	6 - 12	0
8		Low Pulley Cable V-Bar Overhead Triceps Extension		Standard Set	6 - 12	0		Standard Set	6 - 12	0
9		Cable V-Bar Triceps Pushdown		Standard Set	6 - 12	0		Standard Set	6 - 12	0
10	Back & Bicep @ Pure Gym	Chest-Supported Neutral Grip Pin-Loaded Machine Row		Standard Set	5 - 10	0	180	Standard Set	5 - 10	0	180
11		Overhand Grip Cable Lat Pulldown		Standard Set	5 - 10	0		Standard Set	5 - 10	0
12		Sideways Single Arm Machine Reverse Fly		Standard Set	5 - 10	0	120	Standard Set	5 - 10	0	120
13		Cable Straight Bar Biceps Curl		Standard Set	5 - 10	0		Standard Set	5 - 10	0
14		Single Arm Bayesian Curl		Standard Set	5 - 10	0		Standard Set	5 - 10	0
15	Leg & Abs @ Pure Gym	Machine Hack Squat		Standard Set	5 - 10	1	180	Standard Set	5 - 10	1	180
16		Pin-Loaded Machine Leg Extension		Standard Set	6 - 12	0	150	Standard Set	6 - 12	0	150
17		Seated Pin-Loaded Machine Hamstring Curl		Standard Set	6 - 12	0	150	Standard Set	6 - 12	0	150
18		Standing Pin-Loaded Machine Calf Raise		Standard Set	6 - 12	0	150	Standard Set	6 - 12	0	150
19		Captain’s Chair Straight Knee Leg Raise		Standard Set	12 - 20	0		Standard Set	12 - 20	0
20		Kneeling Cable Crunch		Standard Set	6 - 12	0	150	Standard Set	6 - 12	0	150	Standard Set	6 - 12	0	150
21	Rest
22	Upper @ Pure Gym	45° Incline Smith Machine Press		Standard Set	6 - 12	0		Standard Set	6 - 12	0
23		Chest-Supported Neutral Grip Pin-Loaded Machine Row		Standard Set	6 - 12	0		Standard Set	6 - 12	0
24		Sideways Single Arm Machine Reverse Fly		Standard Set	6 - 12	0
25		Single Arm Cable Lateral Raise (With Cable In Front Of Body)		Standard Set	6 - 12	0		Standard Set	6 - 12	0
26		Close Grip Ez Bar Preacher Curl		Standard Set	6 - 12	0		Standard Set	6 - 12	0
27		Low Pulley Cable V-Bar Overhead Triceps Extension		Standard Set	6 - 12	0		Standard Set	6 - 12	0
28	Lower @ Pure Gym	Barbell Deficit Romanian Deadlift		Standard Set	5 - 10	1		Standard Set	5 - 10	1
29		Seated Pin-Loaded Machine Hamstring Curl		Standard Set	5 - 10	0		Standard Set	5 - 10	0
30		Pin-Loaded Machine Leg Extension		Standard Set	5 - 10	0		Standard Set	5 - 10	0
31		Standing Pin-Loaded Machine Calf Raise		Standard Set	6 - 12	0		Standard Set	6 - 12	0
32		Captain’s Chair Straight Knee Leg Raise		Standard Set	6 - 16	0		Standard Set	6 - 14	0
33		Kneeling Cable Crunch		Standard Set	6 - 12	0		Standard Set	6 - 12	0		Standard Set	6 - 12	0
34	Rest
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