Advanced nSuns v2.1 | LiftVault.com

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1	To make your own copy: Log in to a Google Account --> Access desired sheet --> File --> Copy) full details here - Thanks, Lift Vault
2	Current Training Max:			Squat		80		Bench		85		Deadlift		85		OHP		85
3	Routine:		5 Day
4		Day	Exercise	Set 1		Set 2		Set 3		Set 4		Set 5		Set 6		Set 7		Set 8		Set 9		Accessory Muscle Groups
5		Monday	Bench	55.0	x8	65.0	x6	70.0	x4	70.0	x4	70.0	x4	70.0	x5	65.0	x6	60.0	x7	55.0	x8+	Back, Chest, Shoulders Arms
6			OHP	45.0	x6	50.0	x5	60.0	x3	60.0	x5	60.0	x7	60.0	x4	60.0	x6	60.0	x8
7		Tuesday	Squat	60.0	x5	70.0	x3	75.0	x1+	70.0	x3	70.0	x3	65.0	x3	60.0	x5	55.0	x5	50.0	x5+	Legs, Abs
8			Sumo Deadlift	45.0	x5	50.0	x5	60.0	x3	60.0	x5	60.0	x7	60.0	x4	60.0	x6	60.0	x8
9		Wednesday	OHP	65.0	x5	70.0	x3	80.0	x1+	75.0	x3	70.0	x3	70.0	x3	65.0	x5	60.0	x5	55.0	x5+	Back, Shoulders, Arms
10			Incline Bench	35.0	x6	45.0	x5	50.0	x3	50.0	x5	50.0	x7	50.0	x4	50.0	x6	50.0	x8
11		Thursday	Deadlift	65.0	x5	70.0	x3	80.0	x1+	75.0	x3	70.0	x3	70.0	x3	65.0	x3	60.0	x3	55.0	x3+	Legs, Abs
12			Front Squat	30.0	x5	35.0	x5	45.0	x3	45.0	x5	45.0	x7	45.0	x4	45.0	x6	45.0	x8
13		Friday	Bench	65.0	x5	70.0	x3	80.0	x1+	75.0	x3	70.0	x5	70.0	x3	65.0	x5	60.0	x3	55.0	x5+	Back, Chest, Arms
14			C.G.Bench	35.0	x6	45.0	x5	50.0	x3	50.0	x5	50.0	x7	50.0	x4	50.0	x6	50.0	x8
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18		Accessory Routine		Replace chart entries as desired to target weakness									SBD TOTAL									Upper Body Push-Pull Balance
19		Day	Exercise		Sets	Reps		Weight		Rest			Based on estimated 1RM									Push Reps	300	Count & enter reps
20		Monday	Weighted Chinup		5	5		BW+55		2m				278 Lb								Pull Reps	700	(Per Mon-Fri cycle)
21			Machine Cable Row		3	15		180		1m												Ratio:	1:2.3	Ratio Goal: >1:2
22			Machine Lat Pulldown		3	12		150		1m					Goal:	?	Lb
23			Cable Chest Fly		3	12		50		1m						You pick.
24			Hammer Curl		3	8-10		40		1m
25			?
26		Tuesday	Dumbbell Side Bend		3	12		105		1.5m
27			Leg Curl		3	12		160		1m
28			Calf Raise		3	20		190		1.5m
29			Ab Routine		?	?		?		1m
30			?
31			?
32		Wednesday	Weighted chinups		5	5		BW+55		2m
33			Cable Lat Pulldown		5	15		140		1m
34			Machine Row		5	12		290		1.5m
35			Dumbbell Side Raise		3	10		35		1m
36			DB Arnold Press		3	12		50		1.5m
37			Hammer Curl		3	10		40		1m
38		Thursday	Farmer Carry		2	1/4 mile		55/hand		2m
39			Leg Curl Machine		3	12		160		1m
40			Ab Routine		?	?		?		1m
41			?
42			?
43			?
44		Friday	Weighted Chinups		5	5		BW+55		2m
45			Barbell Yates Row		3	10		185		1.5m
46			Face Pull		3	15		80		1m
47			Dumbbell Fly		3	12		55		1m
48			Hammer Curl		3	12		37.5		1m
49			?
50		Saturday	Barbell Upright Row		3	10		105		1.5m
51		(On 6-day	Barbell Row		5	5		225		2m
52		variation)	Hyperextension		4	15		BW+45		1m
53			Farmer Carry		1	1/4 mile		70/hand		2m
54			Ab Routine		?	?		?		1m
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