Advanced nSuns v2.1 | FitFrek.com

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1	To make your own copy: Log in to a Google Account --> Choose SpreadSheet --> File --> Copy) - Thanks, FitFrek
2	Current Training Max:			Squat		80		Bench		85		Deadlift		85		OHP		85
3	Routine:		6 Day Squat
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
15		Saturday	Squat	60.0	x3	60.0	x3	60.0	x3	60.0	x3	60.0	x3	60.0	x3	60.0	x3	60.0	x3			Upper Back, Legs
16			Sumo Dead	50.0	x3	50.0	x3	50.0	x3	50.0	x3	50.0	x3	50.0	x3
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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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