Fitness Routines - Public

	A	B	C	D	E	F	G	H	I	J	K	L	M
1						Easy	Barely Got It	Got Min Target	Missed Entirely	N/A
2
3	Off Days
4	Muscle Group	Movement	Sets	Reps	Style
5	Back - Erectors	BB Good Morning	1	10-20	MYO Sets
6	Abs	Cable Crunches	1	20-30	MYO Sets
7	Calves	Standing Calf Raise	1	30-50	MYO Sets
8	Forearm	1arm Wrist Pull Downs	1	20-30	MYO Sets
9			4
10					Week->	1	2	3	4	5	6	7	8
11
12	Muscle Group	Movement	Sets	Reps	Style
13	Chest - Flat	Guillotine Press	5	8-12	Drop Sets
14	Chest - Incline	Incline DB Press 30	5	6-9	Double Progression
15	Chest - Fly	DB Fly	2	9-15	MYO Rep Match
16
17	Back - Vertical	Reverse Grip Pulldown	3	9-15	Double Progression
18	Back - Horizontal	DB Tripod Row	3	8-12	Double Progression
19	Back - Stretch	DB Pullover	2	10-20	MYO Rep Match
20			20
21					Week->	1	2	3	4	5	6	7	8
22
23	Muscle Group	Movement	Sets	Reps	Style
24	Bicep	BB Drag Curl	5	9-15	Double Progression
25	Tricep	Cable OH Tricep Extension	5	9-15	Double Progression
26
27	Traps	Cable Shrug	3	8-12	Double Progression
28	Delts - Side	Behind the Neck Press	3	8-12	Double Progression
29
30	Traps	Seated Cable Face Pull	2	10-20	MYO Rep Match
31	Delts - Side	Standing Cable Lateral Raises	2	10-20	MYO Rep Match
32			20
33					Week->	1	2	3	4	5	6	7	8
34
35	Muscle Group	Movement	Sets	Reps	Style
36	Legs - Quads/Glutes	BB Back Squat	1	1+	1Max
37	Legs - Glute/Hamstring	Deadlift	1	1+	1Max
38
39	Legs - Knee Extension	Lying Leg Extension	3	10-20	MYO Rep Match
40	Legs - Quads/Glutes	DB Front Elevated Lunge	3	20	MYO Rep Match
41	Legs - Posterior Chain	45 Hyper	3	9-15	MYO Rep Match
42			11
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