ABCDEF
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2
Monday: Chest, Biceps
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4
Exercise MovementSetsRepsWeightTotal RepsVolume
5
Smith Machine Incline Press1100
6
Smith Machine Incline Press (Heavier)28-10
7
Bench Press110
8
Bench Press (Heavier)28-10
9
Dumbbell Flyes110
10
Dumbbell Flyes (Heavier)28-10
11
Preacher Curls110
12
Preache Curls (Heavier)28-10
13
Seated Overhead Curl Machine110100101000
14
Seated Overhead Curl Machine (Heavier)110120101200
15
Seated Overhead Curl Machine (Heavier +)18-1013091170
16
Seated Overhead Curl Machine (Heavier ++)18-1014091260
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18
Tuesday: Quads, Calves
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Exercise MovementSetsRepsWeightTotal RepsVolume
20
Leg Extensions120
21
Leg Extensions (Heavier)120
22
Leg Extensions (Heavier +)115-20
23
Leg Press110
24
Leg Press (Heavier)110
25
Leg Press (Heavier +)110
26
Leg Press (Heavier ++)110
27
Leg Press (Heavier +++)110
28
Smith Machine Front Squats (SS1)110
29
Leg Extensions (SS1)120
30
Smith Machine Front Squats (SS2) - Heavier210
31
Leg Extensions (SS2) - Heavier220
32
Dumbbell Lunges3n/a0
33
Standing Calf Raise (SS1)110-150
34
Seated Calf Raise (SS1)110-15
35
Standing Calf Raise (SS2) - Heavier110-15
36
Seated Calf Raise (SS2) - Heavier110-15
37
Standing Calf Raise (SS3) - Heavier +110-15
38
Seated Calf Raise (SS3) - Heavier +110-15
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40
Thursday: Shoulders, Triceps, Calves
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42
Exercise MovementsSetsRepsWeightTotal RepsVolume
43
Seated Dumbbell Press110
44
Seated Dumbbell Press (Heavier)110
45
Seated Dumbbell Press (Heavier)110
46
Seated Lateral Raise Machine112-15
47
Seated Lateral Raise Machine (Heavier)112-15
48
Seated Lateral Raise Machine (Heavier)112-15
49
Rear laterals on pec fly machine112-15
50
Rear laterals on pec fly machine (Heavier)112-15
51
Rear laterals on pec fly machine (Heavier)112-15
52
Cable Pushdowns4-510
53
Skull Crushers or Dips4-510
54
Rope Pushdowns4-510
55
Standing Calf Raise (SS1)110-15
56
Seated Calf Raise (SS1)110-15
57
Standing Calf Raise (SS2) - Heavier.110-15
58
Seated Calf Raise (SS2) - Heavier.110-15
59
Standing Calf Raise (SS3) - Heavier. +110-15
60
Seated Calf Raise (SS3) - Heavier. +110-15
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62
Friday: Back, Hamstrings
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64
Exercise MovementsSetsRepsWeightTotal RepsVolume
65
Lat Pulldowns110
66
Lat Pulldowns (Heavier)110
67
Lat Pulldowns (Heavier +)110
68
Lat Pulldowns (Heavier ++)18-10
69
Deadlifts210
70
Deadlifts (Heavier)110
71
T-bar Rows110
72
T-bar Rows (Heavier)18-10
73
T-bar Rows (Heavier +)18-10
74
Lying Leg Curls310-15
75
Kneeling Single Leg Curls110
76
Kneeling Single Leg Curls (Heavier)110
77
Kneeling Single Leg Curls (Heavier +)18-10
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100