Project: Valla
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Week
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Workout12/4 - 12/812/18 - 12/2212/26 - 12/301/1 - 1/51/8 - 1/121/15 - 1/191/22 - 1/261/29 - 2/22/7 - 2/102/14 - 2/182/21 - 2/242/28 - 3/42/8 - 2/103/12 - 3/164/2 - 4/64/9 - 4/13
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Day 1Day 5Miliary PressBar2.5 (each side)3 (each side)4.4 (each side)Bar5 (each side)7.5 (each side)10 (each side)10 (each side)10 (each side)10 (each side)12.5 (each side)12/6/4/412/7/5/512/8/6/610/8/4/4
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Upright RowBar2.5 (each side)Bar
1.25 (each side)
Bar5 (each side)7.5 (each side)10 (each side)10 (each side)10 (each side)10 (each side)12.5 (each side)10/8/6/612.5 (each side)12/8/6/610/8/6/6
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Barbell Rear Delt RowBar2.5 (each side)3 (each side)4.4 (each side)B Bar5 (each side)7.5 (each side)10 (each side)10 (each side)10 (each side)10 (each side)12.5 (each side)12.5 (each side)12.5 (each side)12.5 (each side)12.5 (each side)
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Decline Barbell Pullover2030Bar1.25 each side2.5 each side2.5 each side3 each side5 (each side)5 (each side)5 (each side)5 (each side)7.5 (each side)7.5 (each side)7.5 (each side)7.5 (each side)7.5 (each side)
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SupermansBodyweight2.534.45557.57.57.57.57.57.57.57.57.5
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Dumbbell Bent-over RowBar2.5 (each side)3 (each side)4.4 (each side)5 (each side)
6.25 (each side)
7.5 (each side)7.5 (each side)5 (each side)5 (each side)5 (each side)7.5 (each side)7.5 (each side) up10 (each side)10 (each side) 8s5 (each side) up
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Day 2Dumbbell Bench PressBarBar
1.25 (each side)
2.5 (each side)4.4 (each side)2.5 (each side)3.75 (each side)4.4 (each side)5 (each side)5 (each side)5, 1.25 (each side)
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Dumbbell Incline pressBarBar
1.25 (each side)
2.5 (each side)4.4 (each side)2.5 (each side)3.75 (each side)4.4 (each side)5 (each side)5 (each side)5, 1.25 (each side)
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Pushups (full body)5/5/5/512/5/5/46/6/6/68/8/6/48/8/6/47/7/5/58/6/4/412/8/6/312/9/7/48/6/4/48/6/4/4
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Triceps Pushups (full body)5/5/5/46/4/3/26/5/4/46/5/4/46/5/4/45/4/3/36/5/3/37/6/4/48/6/4/6/4/2/26/4/2/2
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Tri Exstentions (Dumbbell)Bar1.25 (each side)
1.25 (each side)
2.5 (each side)4.4 (each side) (hold)2.5 (each side)3.75 (each side)2.5 (each side)2.5 (each side)2.5 (each side)2.5 (each side) up
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Day 3Good MorningBarBarBar2.5 (each side)3 (each side)4.4 (each side)5 (each side)7.5 (each side)10 (each side)10 (each side)10, 2.5 (each side)
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Lying Leg Curls551011.2511.2512.514.41517.517.520
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Barbell CurlBarBarBar1.25 (each side)2.5 (each side)2.5 (each side)2.5 (each side)2.5 (each side)2.5 (each side)2.5 (each side)2.5 (each side)
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Dumbbell CurlBarBarBar1.25 (each side)2.5 (each side)2.5 (each side)2.5 (each side)2.5 (each side)2.5 (each side)2.5 (each side)
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Day 4Hip BridgeBar10 (each side)15 (each side)20 (each side)22 (each side)22, 2.5 (each side)22, 4.4 (each side)22, 5 (each side)22, 7.5 (each side)
22, 10 (each side)
22, 10, 2.5 (each side)
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Lunges (dumbbell)BodyweightDB barDB bar
1.25 (each side)
2.5 (each side)4.4 (each side)4.4 (each side)4.4 (each side)4.4 (each side)2.5 (each side)2.5, 1.25 (each side)
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Romanian Deadlift10 (each side)15 (each side)15 (each side)20 (each side)22 (each side)22, 2.5 (each side)15 total5 (each side)7.5 (each side)10 (each side)10, 2.5 (each side)
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Leg Extensions1015202530354045503540
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Squat (dumbbell)Bar
1.75 (each side)
2.5 (each side)4.4 (each side)5 (each side)7.5 (each side)7.5 (each side)10 (each side)11.25 (each side)5 (each side)5, 2.5 (each side)
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All DaysPlank (elevated - feet on wall)15/15/1520/20/2025/25/2530/30/3035/35/3540/40/4045/45/4550/50/5050/50/5055/55/5560/60/4060/60/6060/60/6060/60/6060/50/4560/50/45
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Dumbell Side BendsBarBar2.5357.57.57.557.5 (each side)7.5 (each side)7.5 (each side)7.5 (each side)7.5 (each side)7.5 (each side)7.5 (each side)
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Clock
http://www.online-stopwatch.com/large-online-clock/
30
Rep Goal12/10/8/8 - 60 sec rest
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2018 Lifting Progress
Weight Progress
Thigh Measurement Progress
2017 Lifting Progress
 
 
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