Training Log - Week 1

Starting Bench Press Max: 135 Pounds

EXERCISE Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps

Day 1- Chest
Flat Bench Press warm up /10 100/5-6 115/3-4 125/1-2
Incline Bench Press 8 reps 5 reps 3 reps
Dumbbell Flys 8 reps 8 reps 8 reps
Day 2- Legs
Squats 8-10 reps 8-10 reps 8-10 reps
Leg Presses 8-10 reps 8-10 reps 8-10 reps
Leg Extensions 10-12 reps 10-12 reps 10-12 reps
Leg Curls 10-12 reps 10-12 reps 10-12 reps
Calf Raises 15-20 reps 15-20 reps 15-20 reps
Day 3- Back
Pull ups Until failure Until failure Until failure
Bent Over Barbell Rows 8 reps 8 reps 8 reps
Pull Downs (In Front) 8 reps 8 reps 8 reps
Supplemental Lift 1 8 reps 5 reps 3 reps
Day 4- Shoulders
Front Military Press warm up 6 reps 4 reps 2 reps
Seated Dumbbell Presses 8 reps 6 reps 4 reps
Shrugs 10 reps 10 reps 10 reps
Supplemental Lift 1 8 reps 8 reps 8 reps
Supplemental Lift 2 8 reps 8 reps 8 reps
Day 5- Triceps/Biceps
Close Grip Bench Press 8 reps 6 reps 4 reps
Close Grip Weighted Dips until failure until failure until failure
Lying Tricep Extensions 8 reps 6 reps 4 reps
Straight Bar Curls 8 reps 6 reps 4 reps
Alternating DB Curls 8-10 reps 8-10 reps 8-10 reps
Preacher Curls 10-12 reps 10-12 reps 10-12 reps
Day 6- Off
Day 7- Off

http://www.criticalbench.com ALL RIGHTS RESERVED COPYRIGHT 2010 Page 1

 Training Log - Week 2

EXERCISE Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps

Day 1- Chest
Flat Bench Press warm up /10 105/5-6 115/3-4 130/1-2
Incline Bench Press 8 reps 5 reps 3 reps
Nautilus Flys 8 reps 8 reps 8 reps
Day 2- Legs
Squats 8-10 reps 8-10 reps 8-10 reps
Leg Presses 8-10 reps 8-10 reps 8-10 reps
Leg Extensions 10-12 reps 10-12 reps 10-12 reps
Leg Curls 10-12 reps 10-12 reps 10-12 reps
Calf Raises 15-20 reps 15-20 reps 15-20 reps
Day 3- Back
Pull ups Until failure Until failure Until failure
Bent Over Barbell Rows 8 reps 8 reps 8 reps
Pull Downs (In Front) 8 reps 8 reps 8 reps
Supplemental Lift 1 8 reps 5 reps 3 reps
Day 4- Shoulders
Seated DB Presses warm up 6 reps 4 reps 2 reps
Front Military Press 8 reps 6 reps 4 reps
Shrugs 10 reps 10 reps 10 reps
Supplemental Lift 1 8 reps 8 reps 8 reps
Supplemental Lift 2 8 reps 8 reps 8 reps
Day 5- Triceps/Biceps
Close Grip Weighted Dips until failure until failure until failure
Close Grip Bench Press 8 reps 6 reps 4 reps
Pushdowns 8 reps 6 reps 4 reps
Straight Bar Curls 8 reps 6 reps 4 reps
Alternating DB Curls 8-10 reps 8-10 reps 8-10 reps
Preacher Curls 10-12 reps 10-12 reps 10-12 reps
Day 6- Off
Day 7- Off

http://www.criticalbench.com ALL RIGHTS RESERVED COPYRIGHT 2010 Page 2

 Training Log - Week 3

EXERCISE Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps

Day 1- Chest
Incline Bench Press warm up /10 5-6 reps 3-4 reps 1-2 reps
Flat Bench Press 105/failure 105/failure 105/failure
Cable Crossovers 8 reps 8 reps 8 reps
Day 2- Legs
Squats 8-10 reps 8-10 reps 8-10 reps
Leg Presses 8-10 reps 8-10 reps 8-10 reps
Leg Extensions 10-12 reps 10-12 reps 10-12 reps
Leg Curls 10-12 reps 10-12 reps 10-12 reps
Calf Raises 15-20 reps 15-20 reps 15-20 reps
Day 3- Back
Pull ups Until failure Until failure Until failure
Bent Over Barbell Rows 8 reps 8 reps 8 reps
Pull Downs (In Front) 8 reps 8 reps 8 reps
Supplemental Lift 1 8 reps 5 reps 3 reps
Day 4- Shoulders
Shrugs 10 reps 10 reps 10 reps
Front Military Press 8 reps 6 reps 4 reps
Seated DB Press 8 reps 6 reps 4 reps
Supplemental Lift 1 8 reps 8 reps 8 reps
Supplemental Lift 2 8 reps 8 reps 8 reps
Day 5- Triceps/Biceps
Close Grip Bench Press 8 reps 6 reps 4 reps
Close Grip Weighted Dips Until failure Until failure Until failure
Lying Tricep Extensions 8 reps 6 reps 4 reps
Straight Bar Curls 8 reps 6 reps 4 reps
Alternating DB Curls 8-10 reps 8-10 reps 8-10 reps
Preacher Curls 10-12 reps 10-12 reps 10-12 reps
Day 6- Off
Day 7- Off

http://www.criticalbench.com ALL RIGHTS RESERVED COPYRIGHT 2010 Page 3

 Training Log - Week 4

EXERCISE Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps

Day 1- Chest
Flat Bench Press warm up /10 110/5-6 120/3-4 140/1-2
Incline DB Presses 8 reps 8 reps 8 reps
Incline DB Flys 8 reps 8 reps 8 reps
Day 2- Legs
Squats 8-10 reps 8-10 reps 8-10 reps
Leg Presses 8-10 reps 8-10 reps 8-10 reps
Leg Extensions 10-12 reps 10-12 reps 10-12 reps
Leg Curls 10-12 reps 10-12 reps 10-12 reps
Calf Raises 15-20 reps 15-20 reps 15-20 reps
Day 3- Back
Pull ups Until failure Until failure Until failure
Bent Over Barbell Rows 8 reps 8 reps 8 reps
Pull Downs (In Front) 8 reps 8 reps 8 reps
Supplemental Lift 1 8 reps 5 reps 3 reps
Day 4- Shoulders
Front Military Press Warm up 8 reps 5 reps 2 reps
Seated DB Presses 8 reps 6 reps 4 reps
Shrugs 10 reps 10 reps 10 reps
Supplemental Lift 1 8 reps 8 reps 8 reps
Supplemental Lift 2 8 reps 8 reps 8 reps
Day 5- Triceps/Biceps
Close Grip Weighted Dips Until failure Until failure Until failure
Close Grip Bench Press 8 reps 6 reps 4 reps
Rope Pushdowns 8 reps 6 reps 4 reps
Straight Bar Curls 8 reps 6 reps 4 reps
Alternating DB Curls 8-10 reps 8-10 reps 8-10 reps
Preacher Curls 10-12 reps 10-12 reps 10-12 reps
Day 6- Off
Day 7- Off

http://www.criticalbench.com ALL RIGHTS RESERVED COPYRIGHT 2010 Page 4

 Training Log - Week 5

EXERCISE Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps

Day 1- Chest This is your only light week for chest. Dont over do it.
Flat Bench upper reps warm up /10 95/10 105/10 115/10
Flat Bench lower reps 95/10 105/10 115/10
Any chest machine 10 reps 10 reps 10 reps
Day 2- Legs
Squats 8-10 reps 8-10 reps 8-10 reps
Leg Presses 8-10 reps 8-10 reps 8-10 reps
Leg Extensions 10-12 reps 10-12 reps 10-12 reps
Leg Curls 10-12 reps 10-12 reps 10-12 reps
Calf Raises 15-20 reps 15-20 reps 15-20 reps
Day 3- Back
Pull ups Until failure Until failure Until failure
Bent Over Barbell Rows 8 reps 8 reps 8 reps
Pull Downs (In Front) 8 reps 8 reps 8 reps
Supplemental Lift 1 8 reps 5 reps 3 reps
Day 4- Shoulders
Seated DB Presses Warm up 8 reps 5 reps 2 reps
Front Military Press 8 reps 6 reps 4 reps
Shrugs 10 reps 10 reps 10 reps
Supplemental Lift 1 8 reps 8 reps 8 reps
Supplemental Lift 2 8 reps 8 reps 8 reps
Day 5- Triceps/Biceps
Close Grip Bench Press 8 reps 6 reps 4 reps
Close Grip Weighted Dips Until failure Until failure Until failure
Rope Pushdowns 8 reps 6 reps 4 reps
Straight Bar Curls 8 reps 6 reps 4 reps
Alternating DB Curls 8-10 reps 8-10 reps 8-10 reps
Preacher Curls 10-12 reps 10-12 reps 10-12 reps
Day 6- Off
Day 7- Off

http://www.criticalbench.com ALL RIGHTS RESERVED COPYRIGHT 2010 Page 5

 Training Log - Week 6

EXERCISE Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps

Day 1- Chest
Flat Bench Press warm up /10 115/5-6 125/3-4 150/1-2
Incline DB Presses 8 reps 8 reps 8 reps
Cable Crossovers 8 reps 8 reps 8 reps
Day 2- Legs
Squats 8-10 reps 8-10 reps 8-10 reps
Leg Presses 8-10 reps 8-10 reps 8-10 reps
Leg Extensions 10-12 reps 10-12 reps 10-12 reps
Leg Curls 10-12 reps 10-12 reps 10-12 reps
Calf Raises 15-20 reps 15-20 reps 15-20 reps
Day 3- Back
Pull ups Until failure Until failure Until failure
Bent Over Barbell Rows 8 reps 8 reps 8 reps
Pull Downs (In Front) 8 reps 8 reps 8 reps
Supplemental Lift 1 8 reps 5 reps 3 reps
Day 4- Shoulders
Front Military Press Warm up 8 reps 5 reps 2 reps
Seated DB Presses 8 reps 6 reps 4 reps
Shrugs 10 reps 10 reps 10 reps
Supplemental Lift 1 8 reps 8 reps 8 reps
Supplemental Lift 2 8 reps 8 reps 8 reps
Day 5- Triceps/Biceps
Close Grip Weighted Dips Until failure Until failure Until failure
Close Grip Bench Press 8 reps 6 reps 4 reps
Incline Tricep Extensions 8 reps 6 reps 4 reps
Straight Bar Curls 8 reps 6 reps 4 reps
Alternating DB Curls 8-10 reps 8-10 reps 8-10 reps
Preacher Curls 10-12 reps 10-12 reps 10-12 reps
Day 6- Off
Day 7- Off

http://www.criticalbench.com ALL RIGHTS RESERVED COPYRIGHT 2010 Page 6

 Training Log - Week 7

EXERCISE Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps

Day 1- Chest
Incline Bench Press warm up /10 5-6 reps 3-4 reps 1-2 reps
Flat Bench Press 95/failure 105/failure 115/failure 105/failure
Decline DB Flys 8 reps 8 reps 8 reps
Day 2- Legs
Squats 8-10 reps 8-10 reps 8-10 reps
Leg Presses 8-10 reps 8-10 reps 8-10 reps
Leg Extensions 10-12 reps 10-12 reps 10-12 reps
Leg Curls 10-12 reps 10-12 reps 10-12 reps
Calf Raises 15-20 reps 15-20 reps 15-20 reps
Day 3- Back
Pull ups Until failure Until failure Until failure
Bent Over Barbell Rows 8 reps 8 reps 8 reps
Pull Downs (In Front) 8 reps 8 reps 8 reps
Supplemental Lift 1 8 reps 5 reps 3 reps
Day 4- Shoulders
Shrugs 10 reps 10 reps 10 reps
Seated DB Press 8 reps 6 reps 4 reps
Machine Presses 8 reps 6 reps 4 reps
Supplemental Lift 1 8 reps 8 reps 8 reps
Supplemental Lift 2 8 reps 8 reps 8 reps
Day 5- Triceps/Biceps
Close Grip Weighted Dips Until failure Until failure Until failure
Lying Tricep Extensions 8 reps 6 reps 4 reps
DB Overhead Extensions 8 reps 6 reps 4 reps
Straight Bar Curls 8 reps 6 reps 4 reps
Alternating DB Curls 8-10 reps 8-10 reps 8-10 reps
Preacher Curls 10-12 reps 10-12 reps 10-12 reps
Day 6- Off
Day 7- Off

http://www.criticalbench.com ALL RIGHTS RESERVED COPYRIGHT 2010 Page 7

 Training Log - Week 8

EXERCISE Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps

Day 1- Chest (Negatives) Make sure you get a good stretch today.
Flat Bench Press Negatives warm up /10 Flat Bench Negatives Negatives Negatives
105/6-8 175/failure 210/failure 135/failure
Incline Bench Press (Light) 8-10 reps 8-10 reps 8-10 reps 8-10 reps
Any Flys 8 reps 8 reps 8 reps
Day 2- Legs
Squats 8-10 reps 8-10 reps 8-10 reps
Leg Presses 8-10 reps 8-10 reps 8-10 reps
Leg Extensions 10-12 reps 10-12 reps 10-12 reps
Leg Curls 10-12 reps 10-12 reps 10-12 reps
Calf Raises 15-20 reps 15-20 reps 15-20 reps
Day 3- Back
Pull ups Until failure Until failure Until failure
Bent Over Barbell Rows 8 reps 8 reps 8 reps
Pull Downs (In Front) 8 reps 8 reps 8 reps
Supplemental Lift 1 8 reps 5 reps 3 reps
Day 4- Shoulders
Front Military Press 10 reps 10 reps 10 reps
Seated DB Press 8 reps 6 reps 4 reps
Shrugs 10 reps 10 reps 10 reps
Supplemental Lift 1 8 reps 8 reps 8 reps
Supplemental Lift 2 8 reps 8 reps 8 reps
Day 5- Triceps/Biceps
Close Grip Bench Press 8 reps 6 reps 4 reps
Close Grip Weighted Dips Until failure Until failure Until failure
Bent Over Rope Pushdowns 8 reps 6 reps 4 reps
Straight Bar Curls 8 reps 6 reps 4 reps
Alternating DB Curls 8-10 reps 8-10 reps 8-10 reps
Preacher Curls 10-12 reps 10-12 reps 10-12 reps
Day 6- Off
Day 7- Off

http://www.criticalbench.com ALL RIGHTS RESERVED COPYRIGHT 2010 Page 8

 Training Log - Week 9

EXERCISE Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps

Day 1- Chest
Flat Bench Press warm up /10 120/5-6 135/3-4 165/1-2
Incline Bench Press 8 reps 5 reps 3 reps
Decline DB Flys 8 reps 8 reps 8 reps
Day 2- Legs
Squats 8-10 reps 8-10 reps 8-10 reps
Leg Presses 8-10 reps 8-10 reps 8-10 reps
Leg Extensions 10-12 reps 10-12 reps 10-12 reps
Leg Curls 10-12 reps 10-12 reps 10-12 reps
Calf Raises 15-20 reps 15-20 reps 15-20 reps
Day 3- Back
Pull ups Until failure Until failure Until failure
Bent Over Barbell Rows 8 reps 8 reps 8 reps
Pull Downs (In Front) 8 reps 8 reps 8 reps
Supplemental Lift 1 8 reps 5 reps 3 reps
Day 4- Shoulders
Seated Dumbbell Presses warm up 8 reps 6 reps 4 reps
Front Military Press 8 reps 6 reps 4 reps
Shrugs 10 reps 10 reps 10 reps
Supplemental Lift 1 8 reps 8 reps 8 reps
Supplemental Lift 2 8 reps 8 reps 8 reps
Day 5- Triceps/Biceps
Close Grip Weighted Dips until failure until failure until failure
Close Grip Bench Press 8 reps 6 reps 4 reps
Lying Tricep Extensions 8 reps 6 reps 4 reps
Straight Bar Curls 8 reps 6 reps 4 reps
Alternating DB Curls 8-10 reps 8-10 reps 8-10 reps
Preacher Curls 10-12 reps 10-12 reps 10-12 reps
Day 6- Off
Day 7- Off

http://www.criticalbench.com ALL RIGHTS RESERVED COPYRIGHT 2010 Page 9

 Training Log - Week 10

EXERCISE Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps

Day 1- Chest
Flat Bench Press warm up /10 125/5-6 135/3-4 175/1-2
Incline Bench Press 8 reps 5 reps 3 reps
DB Flys 8 reps 8 reps 8 reps
Day 2- Legs
Squats 8-10 reps 8-10 reps 8-10 reps
Leg Presses 8-10 reps 8-10 reps 8-10 reps
Leg Extensions 10-12 reps 10-12 reps 10-12 reps
Leg Curls 10-12 reps 10-12 reps 10-12 reps
Calf Raises 15-20 reps 15-20 reps 15-20 reps
Day 3- Back
Pull ups Until failure Until failure Until failure
Bent Over Barbell Rows 8 reps 8 reps 8 reps
Pull Downs (In Front) 8 reps 8 reps 8 reps
Supplemental Lift 1 8 reps 5 reps 3 reps
Day 4- Shoulders
Front Military Press warm up 8 reps 5 reps 2 reps
Seated DB Press 8 reps 6 reps 4 reps
Shrugs 10 reps 10 reps 10 reps
Supplemental Lift 1 8 reps 8 reps 8 reps
Supplemental Lift 2 8 reps 8 reps 8 reps
Day 5- Triceps/Biceps
Close Grip Bench Press 8 reps 6 reps 4 reps
Pushdowns 8 reps 6 reps 4 reps
Lying Tricep Extensions 8 reps 6 reps 4 reps
Straight Bar Curls 8 reps 6 reps 4 reps
Alternating DB Curls 8-10 reps 8-10 reps 8-10 reps
Preacher Curls 10-12 reps 10-12 reps 10-12 reps
Day 6- Off
Day 7- Off

http://www.criticalbench.com ALL RIGHTS RESERVED COPYRIGHT 2010 Page 10