Sets Reps Rest_Seconds Quadriceps

14 - 6 30 Barbell Box Squat

26 - 8 60 Barbell Bulgarian Split-Squat
3 8 - 10 90 Barbell Front Squat
4 8 - 12 120 Barbell Jump Squat
5 12 - 15 150 Barbell Squat
6 15 - 20 180 Barbell Standing Lunge
20 - 25 240 Barbell Step Up
300 Barbell Walking Lunge
Body Weight Bulgarian Split-Squat
Body Weight Pistol Squat
Body Weight Squat
Body Weight Standing Lunge
Body Weight Step Up
Body Weight Walking Lunge
Dumbbell Body Weight Squat
Dumbbell Bulgarian Split-Squat
Dumbbell Goblet Squat
Dumbbell Standing Lunge
Dumbbell Step Up
Dumbbell Walking Lunge
Machine Hack Squat
Machine Laying Leg Press
Machine Leg Press
Machine Seated Leg Press
Machine Single-Leg Press
Glutes_Hamstrings Calves Chest
Barbell Deadlift Barbell Calf Raise Barbell Decline Bench Press
Barbell Deadlifts from Blocks Dumbbell Calf Raise Barbell Flat Bench Press
Barbell Deadlifts from Deficit Machine Calf Extension (Seated) Barbell Incline Bench Press
Barbell Glute Bridge Machine Calf Raise Body Weight Decline Push-Up
Barbell Hip Thrust Machine Leg Press Calf Extension (Seated/Laying)Body Weight Dip (Chest Variation)
Barbell Romanian Deadlift Body Weight Incline Push-Up
Barbell Stiff-Legged Deadlift Body Weight Push-Up
Barbell Sumo Deadlift Cable Chest Press (Seated)
Body Weight Glute-Ham Raise Cable Chest Press (Standing)
Cable One-Legged Kickback Cable Crossover
Cable Pull Through Cable Crossover (High Angle)
Dumbbell Glute Bridge Cable Crossover (Low Angle)
Dumbbell Hip Thrust Cable Flat Bench Fly
Dumbbell Romanian Deadlift Cable Incline Bench Fly
Dumbbell Stiff-Legged Deadlift Cable Incline Bench Press
Machine Glute-Ham Raise Dumbbell Decline Bench Fly
Machine Laying Leg Curl Dumbbell Decline Bench Press
Machine Reverse Hyperextension Dumbbell Flat Bench Fly
Machine Seated Leg Curl Dumbbell Flat Bench Press
Machine Standing Leg Curl Dumbbell Incline Bench Fly
Dumbbell Incline Bench Press
Machine Assisted Dip (Chest Variation)
Machine Butterfly
Machine Chest Press
Machine Decline Chest Press
Machine Incline Chest Press
Smith Machine Bench Press
Smith Machine Decline Chest Press
Smith Machine Incline Bench Press
Weighted Decline Push-Up
Weighted Dip (Chest Variation)
Weighted Incline Push-Up
Weighted Push-Up
Back Shoulders Triceps
Barbell Bent Over Row Barbell Front Raise Barbell Close-Grip Bench Press
Barbell Chest-Supported T-Bar Row Barbell One-Arm Linear Jammer Barbell Decline Bench Triceps Extension
Barbell Incline Bench Row Barbell Push Press Barbell Flat Bench Triceps Extension
Barbell One-Arm Row Barbell Seated Shoulder Press Barbell Incline Bench Triceps Extension
Barbell Pendlay Row Barbell Standing Shoulder Press Barbell Overhead Triceps Extension
Barbell Reverse Grip Bent Over Barbell Upright Row Body Weight Bench Dip
Barbell Shrug Body Weight Handstand Push-Up Body Weight Dips (Triceps Variation)
Barbell T-Bar Row Body Weight Pike Push-Up Cable Decline Bench Triceps Extension
Body Weight Back Extension Cable Face Pull Cable Flat Bench Triceps Extension
Body Weight Inverted Row Cable Front Raise Cable Incline Bench Triceps Extension
Body Weight Pull-Up Cable Lateral Raise Cable One-Arm Overhead Triceps Extension
Cable Narrow-Grip Lat Pull-Down Cable Rear Delt Fly Cable Overhead Triceps Extension
Cable One-Arm Lat Pull-Down Cable Shoulder Press (Seated) Cable Reverse-Grip Triceps Push-Down
Cable One-Arm Row (Seated) Cable Standing Shoulder Press (Standing) Cable Rope Triceps Push-Down
Cable Reverse-Grip Lat Pull-Down Cable Upright Row Cable Straight-Bar Triceps Push-Down
Cable Row (Seated) Dumbbell Arnold Press Cable Triceps Kickback
Cable Straight-Arm Pull-Down Dumbbell Front Raise Cable V-Bar Triceps Push-Down
Cable V-Bar Lat Pull-Down Dumbbell One-Arm Lateral Raise Dumbbell Bent Over Triceps Extension
Cable Wide-Grip Lat Pull-Down Dumbbell Rear Delt Raise Dumbbell Close-Grip Bench Press
Dumbbell Bent Over Row Dumbbell Reverse Fly Dumbbell Decline Bench Triceps Extension
Dumbbell Incline Bench Row Dumbbell Seated Shoulder Press Dumbbell Flat Bench Triceps Extension
Dumbbell One-Arm Row Dumbbell Side Lateral Raise Dumbbell Incline Bench Triceps Extension
Dumbbell Reverse Grip Bent Over Dumbbell Standing One-Arm Press Dumbbell One-Arm Overhead Triceps Extensio
Dumbbell Shrug Dumbbell Standing Shoulder Press Dumbbell Overhead Triceps Extension
Machine Assisted Pull-Up Dumbbell Upright Row Dumbbell Triceps Kickback
Machine Back Extension Machine Lateral Raise Machine Assisted Dips (Triceps Variation)
Machine Chest Supported Row Machine Reverse Fly Machine Triceps Extension
Machine Iso Row Machine Shoulder Press Smith Machine Close-Grip Bench Press
Machine Shrug Machine Upright Row Weighted Bench Dip
Smith Machine Bent Over Row Smith Machine Shoulder Press Weighted Dips (Triceps Variation)
Weighted Pull-Up
Biceps Abs Other
Barbell Close-Grip Biceps Curl Barbell Plate Ab Twist Barbell Wrist Curl
Barbell Concentration Biceps Curl Body Weight Ab Crunch Dumbbell Wrist Curl
Barbell Preacher Biceps Curl Body Weight Hanging Leg Raise Neck Curl
Barbell Regular-Grip Biceps Curl Body Weight Plank Neck Extension
Barbell Reverse-Grip Biceps Curl Dumbbell Ab Twist
Barbell Wide-Grip Biceps Curl Machine Ab Crunch
Body Weight Chin-Up Weighted Hanging Leg Raise
Cable Bar Biceps Curl Weighted Plank
Cable Incline Bench Biceps Curl
Cable One-Arm Biceps Curl
Cable Overhead Curl
Cable Rope Biceps Curl
Dumbbell Alternate Biceps Curl
Dumbbell Concentration Biceps Curl
Dumbbell Hammer Biceps Curl
Dumbbell Incline Bench Biceps Curl
Dumbbell One-Arm Biceps Curl
Dumbbell Preacher Biceps Curl
Dumbbell Reverse-Grip Biceps Curl
Dumbbell Reverse-Grip Biceps Curl
Machine Assisted Chin-Up
Machine Biceps Curl
Machine Preacher Biceps Curl
Weighted Chin-Up
 Volume Trac
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Smith Machine Barbell Press - - - - - -

Incline Machine Press

- - - - - -
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
Cable Chest Press - - - - - -

Cable Crossover - - - - - -
Day 1
Machine Fly - - - - - -

Rope Pushdown - - - - - -

Bar Pushdown - - - - - -

Cable Skull Crusher - - - - - -

Pull Ups
- - - - - -

Lat Pull Down

- - - - - -

Cable Row
- - - - - -

Correct Form Cable Latss

- - - - - -
Day 2
T bar Cable Row
- - - - - -

Barbell Biceps Curl

- - - - - -

T bar Cable Curl

- - - - - -

DB Hammer Curl
- - - - - -

Shoulder Press - - - - - -

Lateral Raise
- - - - - -

Front Raise
- - - - - -

Reversed Machine Fly

- - - - - -
Day 3
Shurgs
- - - - - -

T-Bar Wrist Curl

- - - - - -

Wrist Curl
- - - - - -

Reversed Wrist Curl

- - - - - -
 Leg Press - - - - - -

Leg Curl
- - - - - -

Leg Extension
- - - - - -
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
Calf Raises
- - - - - -
Day 4
Squats
- - - - - -
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
Leg Raises
- - - - - -
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
Crunches
- - - - - -
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
Palm Up
- - - - - -

#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

Bench Press - - - - - -
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
Incline Machine Press
- - - - - -
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
Decline Bench Press
- - - - - -
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
Cable CrossOver
- - - - - -
Day 5 #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
Machine FlyR
- - - - - -

Rope Pushdown
- - - - - -

Bar Pushdown
- - - - - -

Cable Skull Crusher

- - - - - -

Deadlift - - - - - -

Lat Pull Down

- - - - - -

Cable Rows
- - - - - -

Correct Form Cable Latss

- - - - - -
Day 6
T bar Cable Row
- - - - - -

Barbell Biceps Curl

- - - - - -

T bar Cable Curl

- - - - - -

DB Hammer Curl
- - - - - -
Tracker
Week 7 Week 8 Week 9 Week 10 Week 11 Week 12 Week 1 Week 2
15 15
- - - - - - - 0.00%
20 20
- - - - - - - 0.00%
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! Any Any
- - - - - - - -
15 15
- - - - - - - 0.00%
20 20
- - - - - - - 0.00%
20 20
- - - - - - - 0.00%
20 20
- - - - - - - 0.00%
20 20
- - - - - - - 0.00%

40 40
- - - - - - - 0.00%
55 55
- - - - - - - 0.00%
32 32
- - - - - - - 0.00%
20 20
- - - - - - - 0.00%
32 32
- - - - - - - 0.00%
5 5
- - - - - - - 0.00%
20 20
- - - - - - - 0.00%
7.5 7.5
- - - - - - - 0.00%

17.5 17.5
- - - - - - - 0.00%
5 5
- - - - - - - 0.00%
5 5
- - - - - - - 0.00%
20 20
- - - - - - - 0.00%
20 20
- - - - - - - 0.00%
10 10
- - - - - - - 0.00%
5 5
- - - - - - - 0.00%
5 5
- - - - - - - 0.00%
 180 180
- - - - - - - 0.00%
55 55
- - - - - - - 0.00%
65 65
- - - - - - - 0.00%
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! B/W B/W
- - - - - - - -
20 20
- - - - - - - 0.00%
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! B/W B/W
- - - - - - - -
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! B/W B/W
- - - - - - - -
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! B/W B/W
- - - - - - - -

#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! Max Max

- - - - - - - -
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! Max Max
- - - - - - - -
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! Max Max
- - - - - - - -
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! Max Max
- - - - - - - -
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! Max Max
- - - - - - - -
20 20
- - - - - - - 0.00%
20 20
- - - - - - - 0.00%
20 20
- - - - - - - 0.00%

95 95
- - - - - - - 0.00%
65 65
- - - - - - - 0.00%
32 32
- - - - - - - 0.00%
20 20
- - - - - - - 0.00%
32 32
- - - - - - - 0.00%
5 5
- - - - - - - 0.00%
20 20
- - - - - - - 0.00%
7.5 7.5
- - - - - - - 0.00%
 Strength Tracker
Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10
15 15 15 15 15 15 15 15
0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00%
20 20 20 20 20 20 20 20
0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00%
Any Any Any Any Any Any Any Any
- - - - - - - -
15 15 15 15 15 15 15 15
0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00%
20 20 20 20 20 20 20 20
0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00%
20 20 20 20 20 20 20 20
0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00%
20 20 20 20 20 20 20 20
0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00%
20 20 20 20 20 20 20 20
0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00%

40 40 40 40 40 40 40 40
0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00%
55 55 55 55 55 55 55 55
0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00%
32 32 32 32 32 32 32 32
0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00%
20 20 20 20 20 20 20 20
0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00%
32 32 32 32 32 32 32 32
0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00%
5 5 5 5 5 5 5 5
0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00%
20 20 20 20 20 20 20 20
0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00%
7.5 7.5 7.5 7.5 7.5 7.5 7.5 7.5
0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00%

17.5 17.5 17.5 17.5 17.5 17.5 17.5 17.5

0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00%
5 5 5 5 5 5 5 5
0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00%
5 5 5 5 5 5 5 5
0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00%
20 20 20 20 20 20 20 20
0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00%
20 20 20 20 20 20 20 20
0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00%
10 10 10 10 10 10 10 10
0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00%
5 5 5 5 5 5 5 5
0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00%
5 5 5 5 5 5 5 5
0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00%
 180 180 180 180 180 180 180 180
0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00%
55 55 55 55 55 55 55 55
0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00%
65 65 65 65 65 65 65 65
0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00%
B/W B/W B/W B/W B/W B/W B/W B/W
- - - - - - - -
20 20 20 20 20 20 20 20
0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00%
B/W B/W B/W B/W B/W B/W B/W B/W
- - - - - - - -
B/W B/W B/W B/W B/W B/W B/W B/W
- - - - - - - -
B/W B/W B/W B/W B/W B/W B/W B/W
- - - - - - - -

Max Max Max Max Max Max Max Max

- - - - - - - -
Max Max Max Max Max Max Max Max
- - - - - - - -
Max Max Max Max Max Max Max Max
- - - - - - - -
Max Max Max Max Max Max Max Max
- - - - - - - -
Max Max Max Max Max Max Max Max
- - - - - - - -
20 20 20 20 20 20 20 20
0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00%
20 20 20 20 20 20 20 20
0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00%
20 20 20 20 20 20 20 20
0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00%

95 95 95 95 95 95 95 95
0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00%
65 65 65 65 65 65 65 65
0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00%
32 32 32 32 32 32 32 32
0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00%
20 20 20 20 20 20 20 20
0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00%
32 32 32 32 32 32 32 32
0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00%
5 5 5 5 5 5 5 5
0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00%
20 20 20 20 20 20 20 20
0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00%
7.5 7.5 7.5 7.5 7.5 7.5 7.5 7.5
0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00% 0.00%
Week 11 Week 12
15 15
0.00% 0.00%
20 20
0.00% 0.00%
Any Any
- -
15 15
0.00% 0.00%
20 20
0.00% 0.00%
20 20
0.00% 0.00%
20 20
0.00% 0.00%
20 20
0.00% 0.00%

40 40
0.00% 0.00%
55 55
0.00% 0.00%
32 32
0.00% 0.00%
20 20
0.00% 0.00%
32 32
0.00% 0.00%
5 5
0.00% 0.00%
20 20
0.00% 0.00%
7.5 7.5
0.00% 0.00%

17.5 17.5
0.00% 0.00%
5 5
0.00% 0.00%
5 5
0.00% 0.00%
20 20
0.00% 0.00%
20 20
0.00% 0.00%
10 10
0.00% 0.00%
5 5
0.00% 0.00%
5 5
0.00% 0.00%
 180 180
0.00% 0.00%
55 55
0.00% 0.00%
65 65
0.00% 0.00%
B/W B/W
- -
20 20
0.00% 0.00%
B/W B/W
- -
B/W B/W
- -
B/W B/W
- -

Max Max
- -
Max Max
- -
Max Max
- -
Max Max
- -
Max Max
- -
20 20
0.00% 0.00%
20 20
0.00% 0.00%
20 20
0.00% 0.00%

95 95
0.00% 0.00%
65 65
0.00% 0.00%
32 32
0.00% 0.00%
20 20
0.00% 0.00%
32 32
0.00% 0.00%
5 5
0.00% 0.00%
20 20
0.00% 0.00%
7.5 7.5
0.00% 0.00%
 Muscle Group Exercise Sets
Chest Smith Machine Barbell Press 5
Chest Incline Machine Press 4
Chest Cable Chest Press 4
Monday Chest Cable Crossover 4
Chest Machine Fly 4
Triceps Rope Pushdown 4
Triceps Bar Pushdown 4
Triceps Cable Skull Crusher 4
Triceps Seated Dumbell extension 4
Triceps Tricpes Dips 1
Muscle Group Exercise Sets
Back Pull Ups 5
Back Lat Pull Down 4
Back Cable Row 4
Tuesday Back Correct Form Cable Latss 4
Back T bar Cable Row 4
Biceps Barbell Biceps Curl 4
Biceps T bar Cable Curl 4
Biceps DB Hammer Curl 4
Biceps Preature Curl 4
Biceps Incline Dumbell Curl 4
Muscle Group Exercise Sets
Shoulders Shoulder Press 5
Shoulders Lateral Raise 4
Shoulders Front Raise 4
Wednesday Shoulders Reversed Machine Fly 4
Shoulders Shurgs 4
Forearms T-Bar Wrist Curl 4
Forearms Wrist Curl 4
Forearms Reversed Wrist Curl 4
Forearms Pro-Nation Curl 4
Forearms Reversed Bicep Curl 1
Muscle Group Exercise Sets
Legs Leg Press 5
Legs Leg Curl 4
Legs Leg Extension 4
Thursday Legs Calf Raises 4
Legs Squats 4
Abs Leg Raises 4
Abs Crunches 4
Abs Palm Up 4
Abs Heel Touch 4
Abs Plank 2
Muscle Group Exercise Sets
Chest Strength Bench Press 5
Chest Strength Incline Machine Press 4
Chest Strength Decline Bench Press 4
Friday Chest Strength Cable CrossOver 4
Chest Strength Machine FlyR 4
Triceps Rope Pushdown 4
 Triceps Bar Pushdown 4
Triceps Cable Skull Crusher 4
Triceps Seated Dumbell extension 4
Triceps Tricpes Dips 1
Muscle Group Exercise Sets
Back Strength Deadlift 5
Back Strength Lat Pull Down 4
Back Strength Cable Rows 4
Saturday Back Strength Correct Form Cable Latss 4
Back Strength T bar Cable Row 4
Biceps Barbell Biceps Curl 4
Biceps T bar Cable Curl 4
Biceps DB Hammer Curl 4
Biceps Preature Curl 4
Biceps Incline Dumbell Curl 4
Muscle Group Exercise Sets
Shoulders Strength Shoulder Press 5
Shoulders Strength Lateral Raise 4
Shoulders Strength Front Raise 4
Sunday Shoulders Strength Pec Dec Fly 4
Shoulders Strength Shrugs 4
Forearms More Reps T-Bar Wrist Curl 4
Forearms More Reps Wrist Curl 4
Forearms More Reps Reversed Wrist Curl 4
Forearms More Reps Pro-Nation Curl 4
Forearms More Reps Reversed Bicep Curl 1
Reps Rest (Seconds) Weight Note
8 - 10 60 15 Breathing Techniqe
8 - 12 60 20 Breathing Techniqe
12 - 15 60 Any Breathing Techniqe
12 - 15 60 15 Breathing Techniqe
8 - 12 60 20 Breathing Techniqe
12 - 15 60 20 Breathing Techniqe
12 - 15 60 20 Breathing Techniqe
8 - 10 60 20 Breathing Techniqe
9 - 10 60 12.5 Breathing Techniqe
10 - 10 60 B/W Breathing Techniqe
Reps Rest (Seconds) Weight Note
1 - 10 60 40 Main Form Feel Muscle
8 - 12 60 55 Main Form Feel Muscle
8 - 12 45 32 Main Form Feel Muscle
15 - 20 60 20 Main Form Feel Muscle
8 - 12 45 32 Main Form Feel Muscle
15 - 20 45 5 Main Form Feel Muscle
15 - 20 60 20 Main Form Feel Muscle
12 - 15 60 7.5 Main Form Feel Muscle
10 - 15 60 10 Main Form Feel Muscle
10 - 15 60 7.5 Main Form Feel Muscle
Reps Rest (Seconds) Weight Note
8 - 15 60 17.5 Form And Tension On Muscle
8 - 15 60 5 Form And Tension On Muscle
8 - 15 60 5 Form And Tension On Muscle
8 - 15 60 20 Form And Tension On Muscle
8 - 15 60 20 Form And Tension On Muscle
28 - 40 60 10 Form And Tension On Muscle
28 - 40 60 5 Form And Tension On Muscle
28 - 40 60 5 Form And Tension On Muscle
28 - 40 60 5 Form And Tension On Muscle
28 - 40 60 5 Form And Tension On Muscle
Reps Rest (Seconds) Weight Note
10 70 180 Slow And Feel
10 60 55 Slow And Feel
20 60 65 Slow And Feel
40 60 B/W Slow And Feel
14 60 20 Slow And Feel
10 60 B/W Slow And Feel
14 60 B/W Slow And Feel
25 60 B/W Slow And Feel
25 60 B/W Slow And Feel
45 SEC 60 B/W Slow And Feel
Reps Rest (Seconds) Weight Note
10 60 Max Carefull Weight Lift
10 60 Max Carefull Weight Lift
10 60 Max Carefull Weight Lift
10 60 Max Carefull Weight Lift
10 60 Max Carefull Weight Lift
12 - 15 60 20 Breathing Techniqe
 12 - 15 60 20 Breathing Techniqe
8 - 10 60 20 Breathing Techniqe
9 - 10 60 12.5 Breathing Techniqe
10 - 10 60 B/W Breathing Techniqe
Reps Rest (Seconds) Weight Note
1 60 95 Carefull Weight Lift
10 60 65 Carefull Weight Lift
10 60 32 Carefull Weight Lift
10 60 20 Carefull Weight Lift
10 60 32 Carefull Weight Lift
15 - 20 45 5 Main Form Feel Muscle
15 - 20 60 20 Main Form Feel Muscle
12 - 15 60 7.5 Main Form Feel Muscle
10 - 15 60 10 Main Form Feel Muscle
10 - 15 60 7.5 Main Form Feel Muscle
Reps Rest (Seconds) Weight Note
8 60 20 Carefull Weight Lift
8 60 7.5 Carefull Weight Lift
8 60 7.5 Carefull Weight Lift
8 60 20 Carefull Weight Lift
8 60 22.5 Carefull Weight Lift
28 - 40 60 10 Form And Tension On Muscle
28 - 40 60 5 Form And Tension On Muscle
28 - 40 60 5 Form And Tension On Muscle
28 - 40 60 5 Form And Tension On Muscle
28 - 40 60 5 Form And Tension On Muscle
 Muscle Group Exercise Sets Reps
Chest Smith Machine Barbell Press 5 8 - 10
Chest Incline Machine Press 4 8 - 12
Chest Cable Chest Press 4 12 - 15
Day 1 Chest Cable Crossover 4 12 - 15
Chest Machine Fly 4 8 - 12
Triceps Rope Pushdown 4 12 - 15
Triceps Bar Pushdown 4 12 - 15
Triceps Cable Skull Crusher 4 8 - 10

Muscle Group Exercise Sets Reps

Back Pull Ups 5 1 - 10
Back Lat Pull Down 4 8 - 12
Back Cable Row 4 8 - 12
Day 2 Back Correct Form Cable Latss 4 15 - 20
Back T bar Cable Row 4 8 - 12
Biceps Barbell Biceps Curl 4 15 - 20
Biceps T bar Cable Curl 4 15 - 20
Biceps DB Hammer Curl 4 12 - 15

Muscle Group Exercise Sets Reps

Shoulders Shoulder Press 5 8 - 15
Shoulders Lateral Raise 4 8 - 15
Shoulders Front Raise 4 8 - 15
Day 3 Shoulders Reversed Machine Fly 4 8 - 15
Shoulders Shurgs 4 8 - 15
Forearms T-Bar Wrist Curl 4 28 - 40
Forearms Wrist Curl 4 28 - 40
Forearms Reversed Wrist Curl 4 28 - 40

Muscle Group Exercise Sets Reps

Legs Leg Press 5 10
Legs Leg Curl 4 10
Legs Leg Extension 4 20
Day 4 Legs Calf Raises 4 40
Legs Squats 4 14
Abs Leg Raises 4 10
Abs Crunches 4 14
Abs Palm Up 4 25

Muscle Group Exercise Sets Reps

Chest Strength Bench Press 5 10
Chest Strength Incline Machine Press 4 10
Chest Strength Decline Bench Press 4 10
Day 5 Chest Strength Cable CrossOver 4 10
Chest Strength Machine FlyR 4 10
Triceps Rope Pushdown 4 12 - 15
Triceps Bar Pushdown 4 12 - 15
Triceps Cable Skull Crusher 4 8 - 10

Muscle Group Exercise Sets Reps

Back Strength Deadlift 5 1
Back Strength Lat Pull Down 4 10
Back Strength Cable Rows 4 10
Day 6 Back Strength Correct Form Cable Latss 4 10
Back Strength T bar Cable Row 4 10
Biceps Barbell Biceps Curl 4 15 - 20
Biceps T bar Cable Curl 4 15 - 20
Biceps DB Hammer Curl 4 12 - 15
Rest (Seconds) Weight Total Reps Volume Note
60 15 Breathing Techniqe
60 20 Breathing Techniqe
60 Any #VALUE! Breathing Techniqe
60 15 Breathing Techniqe
60 20 Breathing Techniqe
60 20 Breathing Techniqe
60 20 Breathing Techniqe
60 20 Breathing Techniqe

Rest (Seconds) Weight Total Reps Volume Note

60 40 Main Form Feel Muscle
60 55 Main Form Feel Muscle
45 32 Main Form Feel Muscle
60 20 Main Form Feel Muscle
45 32 Main Form Feel Muscle
45 5 Main Form Feel Muscle
60 20 Main Form Feel Muscle
60 7.5 Main Form Feel Muscle

Rest (Seconds) Weight Total Reps Volume Note

60 17.5 Form And Tension On Muscle
60 5 Form And Tension On Muscle
60 5 Form And Tension On Muscle
60 20 Form And Tension On Muscle
60 20 Form And Tension On Muscle
60 10 Form And Tension On Muscle
60 5 Form And Tension On Muscle
60 5 Form And Tension On Muscle

Rest (Seconds) Weight Total Reps Volume Note

70 180 Slow And Feel
60 55 Slow And Feel
60 65 Slow And Feel
60 B/W #VALUE! Slow And Feel
60 20 Slow And Feel
60 B/W #VALUE! Slow And Feel
60 B/W #VALUE! Slow And Feel
60 B/W #VALUE! Slow And Feel

Rest (Seconds) Weight Total Reps Volume Note

60 Max #VALUE! Carefull Weight Lift
60 Max #VALUE! Carefull Weight Lift
60 Max #VALUE! Carefull Weight Lift
60 Max #VALUE! Carefull Weight Lift
60 Max #VALUE! Carefull Weight Lift
60 20 Breathing Techniqe
60 20 Breathing Techniqe
60 20 Breathing Techniqe

Rest (Seconds) Weight Total Reps Volume Note

60 95 Carefull Weight Lift
60 65 Carefull Weight Lift
60 32 Carefull Weight Lift
60 20 Carefull Weight Lift
60 32 Carefull Weight Lift
45 5 Main Form Feel Muscle
60 20 Main Form Feel Muscle
60 7.5 Main Form Feel Muscle
 Muscle Group Exercise Sets Reps
Chest Smith Machine Barbell Press 5 8 - 10
Chest Incline Machine Press 4 8 - 12
Chest Cable Chest Press 4 12 - 15
Day 1 Chest Cable Crossover 4 12 - 15
Chest Machine Fly 4 8 - 12
Triceps Rope Pushdown 4 12 - 15
Triceps Bar Pushdown 4 12 - 15
Triceps Cable Skull Crusher 4 8 - 10

Muscle Group Exercise Sets Reps

Back Pull Ups 5 1 - 10
Back Lat Pull Down 4 8 - 12
Back Cable Row 4 8 - 12
Day 2 Back Correct Form Cable Latss 4 15 - 20
Back T bar Cable Row 4 8 - 12
Biceps Barbell Biceps Curl 4 15 - 20
Biceps T bar Cable Curl 4 15 - 20
Biceps DB Hammer Curl 4 12 - 15

Muscle Group Exercise Sets Reps

Shoulders Shoulder Press 5 8 - 15
Shoulders Lateral Raise 4 8 - 15
Shoulders Front Raise 4 8 - 15
Day 3 Shoulders Reversed Machine Fly 4 8 - 15
Shoulders Shurgs 4 8 - 15
Forearms T-Bar Wrist Curl 4 28 - 40
Forearms Wrist Curl 4 28 - 40
Forearms Reversed Wrist Curl 4 28 - 40

Muscle Group Exercise Sets Reps

Legs Leg Press 5 10
Legs Leg Curl 4 10
Legs Leg Extension 4 20
Day 4 Legs Calf Raises 4 40
Legs Squats 4 14
Abs Leg Raises 4 10
Abs Crunches 4 14
Abs Palm Up 4 25

Muscle Group Exercise Sets Reps

Chest Strength Bench Press 5 10
Chest Strength Incline Machine Press 4 10
Chest Strength Decline Bench Press 4 10
Day 5 Chest Strength Cable CrossOver 4 10
Chest Strength Machine FlyR 4 10
Triceps Rope Pushdown 4 12 - 15
Triceps Bar Pushdown 4 12 - 15
Triceps Cable Skull Crusher 4 8 - 10

Muscle Group Exercise Sets Reps

Back Strength Deadlift 5 1
Back Strength Lat Pull Down 4 10
Back Strength Cable Rows 4 10
Day 6 Back Strength Correct Form Cable Latss 4 10
Back Strength T bar Cable Row 4 10
Biceps Barbell Biceps Curl 4 15 - 20
Biceps T bar Cable Curl 4 15 - 20
Biceps DB Hammer Curl 4 12 - 15
Rest (Seconds) Weight Total Reps Volume Note
60 15 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 Any 0 #VALUE! Breathing Techniqe
60 15 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe

Rest (Seconds) Weight Total Reps Volume Note

60 40 0 Main Form Feel Muscle
60 55 0 Main Form Feel Muscle
45 32 0 Main Form Feel Muscle
60 20 0 Main Form Feel Muscle
45 32 0 Main Form Feel Muscle
45 5 0 Main Form Feel Muscle
60 20 0 Main Form Feel Muscle
60 7.5 0 Main Form Feel Muscle

Rest (Seconds) Weight Total Reps Volume Note

60 17.5 0 Form And Tension On Muscle
60 5 0 Form And Tension On Muscle
60 5 0 Form And Tension On Muscle
60 20 0 Form And Tension On Muscle
60 20 0 Form And Tension On Muscle
60 10 0 Form And Tension On Muscle
60 5 0 Form And Tension On Muscle
60 5 0 Form And Tension On Muscle

Rest (Seconds) Weight Total Reps Volume Note

70 180 0 Slow And Feel
60 55 0 Slow And Feel
60 65 0 Slow And Feel
60 B/W 0 #VALUE! Slow And Feel
60 20 0 Slow And Feel
60 B/W 0 #VALUE! Slow And Feel
60 B/W 0 #VALUE! Slow And Feel
60 B/W 0 #VALUE! Slow And Feel

Rest (Seconds) Weight Total Reps Volume Note

60 Max 0 #VALUE! Carefull Weight Lift
60 Max 0 #VALUE! Carefull Weight Lift
60 Max 0 #VALUE! Carefull Weight Lift
60 Max 0 #VALUE! Carefull Weight Lift
60 Max 0 #VALUE! Carefull Weight Lift
60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe

Rest (Seconds) Weight Total Reps Volume Note

60 95 0 Carefull Weight Lift
60 65 0 Carefull Weight Lift
60 32 0 Carefull Weight Lift
60 20 0 Carefull Weight Lift
60 32 0 Carefull Weight Lift
45 5 0 Main Form Feel Muscle
60 20 0 Main Form Feel Muscle
60 7.5 0 Main Form Feel Muscle
 Muscle Group Exercise Sets Reps
Chest Smith Machine Barbell Press 5 8 - 10
Chest Incline Machine Press 4 8 - 12
Chest Cable Chest Press 4 12 - 15
Day 1 Chest Cable Crossover 4 12 - 15
Chest Machine Fly 4 8 - 12
Triceps Rope Pushdown 4 12 - 15
Triceps Bar Pushdown 4 12 - 15
Triceps Cable Skull Crusher 4 8 - 10

Muscle Group Exercise Sets Reps

Back Pull Ups 5 1 - 10
Back Lat Pull Down 4 8 - 12
Back Cable Row 4 8 - 12
Day 2 Back Correct Form Cable Latss 4 15 - 20
Back T bar Cable Row 4 8 - 12
Biceps Barbell Biceps Curl 4 15 - 20
Biceps T bar Cable Curl 4 15 - 20
Biceps DB Hammer Curl 4 12 - 15

Muscle Group Exercise Sets Reps

Shoulders Shoulder Press 5 8 - 15
Shoulders Lateral Raise 4 8 - 15
Shoulders Front Raise 4 8 - 15
Day 3 Shoulders Reversed Machine Fly 4 8 - 15
Shoulders Shurgs 4 8 - 15
Forearms T-Bar Wrist Curl 4 28 - 40
Forearms Wrist Curl 4 28 - 40
Forearms Reversed Wrist Curl 4 28 - 40

Muscle Group Exercise Sets Reps

Legs Leg Press 5 10
Legs Leg Curl 4 10
Legs Leg Extension 4 20
Day 4 Legs Calf Raises 4 40
Legs Squats 4 14
Abs Leg Raises 4 10
Abs Crunches 4 14
Abs Palm Up 4 25

Muscle Group Exercise Sets Reps

Chest Strength Bench Press 5 10
Chest Strength Incline Machine Press 4 10
Chest Strength Decline Bench Press 4 10
Day 5 Chest Strength Cable CrossOver 4 10
Chest Strength Machine FlyR 4 10
 Triceps Rope Pushdown 4 12 - 15
Triceps Bar Pushdown 4 12 - 15
Triceps Cable Skull Crusher 4 8 - 10

Muscle Group Exercise Sets Reps

Back Strength Deadlift 5 1
Back Strength Lat Pull Down 4 10
Back Strength Cable Rows 4 10
Day 6 Back Strength Correct Form Cable Latss 4 10
Back Strength T bar Cable Row 4 10
Biceps Barbell Biceps Curl 4 15 - 20
Biceps T bar Cable Curl 4 15 - 20
Biceps DB Hammer Curl 4 12 - 15
Rest (Seconds) Weight Total Reps Volume Note
60 15 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 Any 0 #VALUE! Breathing Techniqe
60 15 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe

Rest (Seconds) Weight Total Reps Volume Note

60 40 0 Main Form Feel Muscle
60 55 0 Main Form Feel Muscle
45 32 0 Main Form Feel Muscle
60 20 0 Main Form Feel Muscle
45 32 0 Main Form Feel Muscle
45 5 0 Main Form Feel Muscle
60 20 0 Main Form Feel Muscle
60 7.5 0 Main Form Feel Muscle

Rest (Seconds) Weight Total Reps Volume Note

60 17.5 0 Form And Tension On Muscle
60 5 0 Form And Tension On Muscle
60 5 0 Form And Tension On Muscle
60 20 0 Form And Tension On Muscle
60 20 0 Form And Tension On Muscle
60 10 0 Form And Tension On Muscle
60 5 0 Form And Tension On Muscle
60 5 0 Form And Tension On Muscle

Rest (Seconds) Weight Total Reps Volume Note

70 180 0 Slow And Feel
60 55 0 Slow And Feel
60 65 0 Slow And Feel
60 B/W 0 #VALUE! Slow And Feel
60 20 0 Slow And Feel
60 B/W 0 #VALUE! Slow And Feel
60 B/W 0 #VALUE! Slow And Feel
60 B/W 0 #VALUE! Slow And Feel

Rest (Seconds) Weight Total Reps Volume Note

60 Max 0 #VALUE! Carefull Weight Lift
60 Max 0 #VALUE! Carefull Weight Lift
60 Max 0 #VALUE! Carefull Weight Lift
60 Max 0 #VALUE! Carefull Weight Lift
60 Max 0 #VALUE! Carefull Weight Lift
 60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe

Rest (Seconds) Weight Total Reps Volume Note

60 95 0 Carefull Weight Lift
60 65 0 Carefull Weight Lift
60 32 0 Carefull Weight Lift
60 20 0 Carefull Weight Lift
60 32 0 Carefull Weight Lift
45 5 0 Main Form Feel Muscle
60 20 0 Main Form Feel Muscle
60 7.5 0 Main Form Feel Muscle
 Muscle Group Exercise Sets Reps
Chest Smith Machine Barbell Press 5 8 - 10
Chest Incline Machine Press 4 8 - 12
Chest Cable Chest Press 4 12 - 15
Day 1 Chest Cable Crossover 4 12 - 15
Chest Machine Fly 4 8 - 12
Triceps Rope Pushdown 4 12 - 15
Triceps Bar Pushdown 4 12 - 15
Triceps Cable Skull Crusher 4 8 - 10

Muscle Group Exercise Sets Reps

Back Pull Ups 5 1 - 10
Back Lat Pull Down 4 8 - 12
Back Cable Row 4 8 - 12
Day 2 Back Correct Form Cable Latss 4 15 - 20
Back T bar Cable Row 4 8 - 12
Biceps Barbell Biceps Curl 4 15 - 20
Biceps T bar Cable Curl 4 15 - 20
Biceps DB Hammer Curl 4 12 - 15

Muscle Group Exercise Sets Reps

Shoulders Shoulder Press 5 8 - 15
Shoulders Lateral Raise 4 8 - 15
Shoulders Front Raise 4 8 - 15
Day 3 Shoulders Reversed Machine Fly 4 8 - 15
Shoulders Shurgs 4 8 - 15
Forearms T-Bar Wrist Curl 4 28 - 40
Forearms Wrist Curl 4 28 - 40
Forearms Reversed Wrist Curl 4 28 - 40

Muscle Group Exercise Sets Reps

Legs Leg Press 5 10
Legs Leg Curl 4 10
Legs Leg Extension 4 20
Day 4 Legs Calf Raises 4 40
Legs Squats 4 14
Abs Leg Raises 4 10
Abs Crunches 4 14
Abs Palm Up 4 25

Muscle Group Exercise Sets Reps

Chest Strength Bench Press 5 10
Chest Strength Incline Machine Press 4 10
Chest Strength Decline Bench Press 4 10
Day 5 Chest Strength Cable CrossOver 4 10
Chest Strength Machine FlyR 4 10
 Triceps Rope Pushdown 4 12 - 15
Triceps Bar Pushdown 4 12 - 15
Triceps Cable Skull Crusher 4 8 - 10

Muscle Group Exercise Sets Reps

Back Strength Deadlift 5 1
Back Strength Lat Pull Down 4 10
Back Strength Cable Rows 4 10
Day 6 Back Strength Correct Form Cable Latss 4 10
Back Strength T bar Cable Row 4 10
Biceps Barbell Biceps Curl 4 15 - 20
Biceps T bar Cable Curl 4 15 - 20
Biceps DB Hammer Curl 4 12 - 15
Rest (Seconds) Weight Total Reps Volume Note
60 15 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 Any 0 #VALUE! Breathing Techniqe
60 15 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe

Rest (Seconds) Weight Total Reps Volume Note

60 40 0 Main Form Feel Muscle
60 55 0 Main Form Feel Muscle
45 32 0 Main Form Feel Muscle
60 20 0 Main Form Feel Muscle
45 32 0 Main Form Feel Muscle
45 5 0 Main Form Feel Muscle
60 20 0 Main Form Feel Muscle
60 7.5 0 Main Form Feel Muscle

Rest (Seconds) Weight Total Reps Volume Note

60 17.5 0 Form And Tension On Muscle
60 5 0 Form And Tension On Muscle
60 5 0 Form And Tension On Muscle
60 20 0 Form And Tension On Muscle
60 20 0 Form And Tension On Muscle
60 10 0 Form And Tension On Muscle
60 5 0 Form And Tension On Muscle
60 5 0 Form And Tension On Muscle

Rest (Seconds) Weight Total Reps Volume Note

70 180 0 Slow And Feel
60 55 0 Slow And Feel
60 65 0 Slow And Feel
60 B/W 0 #VALUE! Slow And Feel
60 20 0 Slow And Feel
60 B/W 0 #VALUE! Slow And Feel
60 B/W 0 #VALUE! Slow And Feel
60 B/W 0 #VALUE! Slow And Feel

Rest (Seconds) Weight Total Reps Volume Note

60 Max 0 #VALUE! Carefull Weight Lift
60 Max 0 #VALUE! Carefull Weight Lift
60 Max 0 #VALUE! Carefull Weight Lift
60 Max 0 #VALUE! Carefull Weight Lift
60 Max 0 #VALUE! Carefull Weight Lift
 60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe

Rest (Seconds) Weight Total Reps Volume Note

60 95 0 Carefull Weight Lift
60 65 0 Carefull Weight Lift
60 32 0 Carefull Weight Lift
60 20 0 Carefull Weight Lift
60 32 0 Carefull Weight Lift
45 5 0 Main Form Feel Muscle
60 20 0 Main Form Feel Muscle
60 7.5 0 Main Form Feel Muscle
 Muscle Group Exercise Sets Reps
Chest Smith Machine Barbell Press 5 8 - 10
Chest Incline Machine Press 4 8 - 12
Chest Cable Chest Press 4 12 - 15
Day 1 Chest Cable Crossover 4 12 - 15
Chest Machine Fly 4 8 - 12
Triceps Rope Pushdown 4 12 - 15
Triceps Bar Pushdown 4 12 - 15
Triceps Cable Skull Crusher 4 8 - 10

Muscle Group Exercise Sets Reps

Back Pull Ups 5 1 - 10
Back Lat Pull Down 4 8 - 12
Back Cable Row 4 8 - 12
Day 2 Back Correct Form Cable Latss 4 15 - 20
Back T bar Cable Row 4 8 - 12
Biceps Barbell Biceps Curl 4 15 - 20
Biceps T bar Cable Curl 4 15 - 20
Biceps DB Hammer Curl 4 12 - 15

Muscle Group Exercise Sets Reps

Shoulders Shoulder Press 5 8 - 15
Shoulders Lateral Raise 4 8 - 15
Shoulders Front Raise 4 8 - 15
Day 3 Shoulders Reversed Machine Fly 4 8 - 15
Shoulders Shurgs 4 8 - 15
Forearms T-Bar Wrist Curl 4 28 - 40
Forearms Wrist Curl 4 28 - 40
Forearms Reversed Wrist Curl 4 28 - 40

Muscle Group Exercise Sets Reps

Legs Leg Press 5 10
Legs Leg Curl 4 10
Legs Leg Extension 4 20
Day 4 Legs Calf Raises 4 40
Legs Squats 4 14
Abs Leg Raises 4 10
Abs Crunches 4 14
Abs Palm Up 4 25

Muscle Group Exercise Sets Reps

Chest Strength Bench Press 5 10
Chest Strength Incline Machine Press 4 10
Chest Strength Decline Bench Press 4 10
Day 5 Chest Strength Cable CrossOver 4 10
Chest Strength Machine FlyR 4 10
 Triceps Rope Pushdown 4 12 - 15
Triceps Bar Pushdown 4 12 - 15
Triceps Cable Skull Crusher 4 8 - 10

Muscle Group Exercise Sets Reps

Back Strength Deadlift 5 1
Back Strength Lat Pull Down 4 10
Back Strength Cable Rows 4 10
Day 6 Back Strength Correct Form Cable Latss 4 10
Back Strength T bar Cable Row 4 10
Biceps Barbell Biceps Curl 4 15 - 20
Biceps T bar Cable Curl 4 15 - 20
Biceps DB Hammer Curl 4 12 - 15
Rest (Seconds) Weight Total Reps Volume Note
60 15 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 Any 0 #VALUE! Breathing Techniqe
60 15 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe

Rest (Seconds) Weight Total Reps Volume Note

60 40 0 Main Form Feel Muscle
60 55 0 Main Form Feel Muscle
45 32 0 Main Form Feel Muscle
60 20 0 Main Form Feel Muscle
45 32 0 Main Form Feel Muscle
45 5 0 Main Form Feel Muscle
60 20 0 Main Form Feel Muscle
60 7.5 0 Main Form Feel Muscle

Rest (Seconds) Weight Total Reps Volume Note

60 17.5 0 Form And Tension On Muscle
60 5 0 Form And Tension On Muscle
60 5 0 Form And Tension On Muscle
60 20 0 Form And Tension On Muscle
60 20 0 Form And Tension On Muscle
60 10 0 Form And Tension On Muscle
60 5 0 Form And Tension On Muscle
60 5 0 Form And Tension On Muscle

Rest (Seconds) Weight Total Reps Volume Note

70 180 0 Slow And Feel
60 55 0 Slow And Feel
60 65 0 Slow And Feel
60 B/W 0 #VALUE! Slow And Feel
60 20 0 Slow And Feel
60 B/W 0 #VALUE! Slow And Feel
60 B/W 0 #VALUE! Slow And Feel
60 B/W 0 #VALUE! Slow And Feel

Rest (Seconds) Weight Total Reps Volume Note

60 Max 0 #VALUE! Carefull Weight Lift
60 Max 0 #VALUE! Carefull Weight Lift
60 Max 0 #VALUE! Carefull Weight Lift
60 Max 0 #VALUE! Carefull Weight Lift
60 Max 0 #VALUE! Carefull Weight Lift
 60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe

Rest (Seconds) Weight Total Reps Volume Note

60 95 0 Carefull Weight Lift
60 65 0 Carefull Weight Lift
60 32 0 Carefull Weight Lift
60 20 0 Carefull Weight Lift
60 32 0 Carefull Weight Lift
45 5 0 Main Form Feel Muscle
60 20 0 Main Form Feel Muscle
60 7.5 0 Main Form Feel Muscle
 Muscle Group Exercise Sets Reps
Chest Smith Machine Barbell Press 5 8 - 10
Chest Incline Machine Press 4 8 - 12
Chest Cable Chest Press 4 12 - 15
Day 1 Chest Cable Crossover 4 12 - 15
Chest Machine Fly 4 8 - 12
Triceps Rope Pushdown 4 12 - 15
Triceps Bar Pushdown 4 12 - 15
Triceps Cable Skull Crusher 4 8 - 10

Muscle Group Exercise Sets Reps

Back Pull Ups 5 1 - 10
Back Lat Pull Down 4 8 - 12
Back Cable Row 4 8 - 12
Day 2 Back Correct Form Cable Latss 4 15 - 20
Back T bar Cable Row 4 8 - 12
Biceps Barbell Biceps Curl 4 15 - 20
Biceps T bar Cable Curl 4 15 - 20
Biceps DB Hammer Curl 4 12 - 15

Muscle Group Exercise Sets Reps

Shoulders Shoulder Press 5 8 - 15
Shoulders Lateral Raise 4 8 - 15
Shoulders Front Raise 4 8 - 15
Day 3 Shoulders Reversed Machine Fly 4 8 - 15
Shoulders Shurgs 4 8 - 15
Forearms T-Bar Wrist Curl 4 28 - 40
Forearms Wrist Curl 4 28 - 40
Forearms Reversed Wrist Curl 4 28 - 40

Muscle Group Exercise Sets Reps

Legs Leg Press 5 10
Legs Leg Curl 4 10
Legs Leg Extension 4 20
Day 4 Legs Calf Raises 4 40
Legs Squats 4 14
Abs Leg Raises 4 10
Abs Crunches 4 14
Abs Palm Up 4 25

Muscle Group Exercise Sets Reps

Chest Strength Bench Press 5 10
Chest Strength Incline Machine Press 4 10
Chest Strength Decline Bench Press 4 10
Day 5 Chest Strength Cable CrossOver 4 10
Chest Strength Machine FlyR 4 10
 Triceps Rope Pushdown 4 12 - 15
Triceps Bar Pushdown 4 12 - 15
Triceps Cable Skull Crusher 4 8 - 10

Muscle Group Exercise Sets Reps

Back Strength Deadlift 5 1
Back Strength Lat Pull Down 4 10
Back Strength Cable Rows 4 10
Day 6 Back Strength Correct Form Cable Latss 4 10
Back Strength T bar Cable Row 4 10
Biceps Barbell Biceps Curl 4 15 - 20
Biceps T bar Cable Curl 4 15 - 20
Biceps DB Hammer Curl 4 12 - 15
Rest (Seconds) Weight Total Reps Volume Note
60 15 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 Any 0 #VALUE! Breathing Techniqe
60 15 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe

Rest (Seconds) Weight Total Reps Volume Note

60 40 0 Main Form Feel Muscle
60 55 0 Main Form Feel Muscle
45 32 0 Main Form Feel Muscle
60 20 0 Main Form Feel Muscle
45 32 0 Main Form Feel Muscle
45 5 0 Main Form Feel Muscle
60 20 0 Main Form Feel Muscle
60 7.5 0 Main Form Feel Muscle

Rest (Seconds) Weight Total Reps Volume Note

60 17.5 0 Form And Tension On Muscle
60 5 0 Form And Tension On Muscle
60 5 0 Form And Tension On Muscle
60 20 0 Form And Tension On Muscle
60 20 0 Form And Tension On Muscle
60 10 0 Form And Tension On Muscle
60 5 0 Form And Tension On Muscle
60 5 0 Form And Tension On Muscle

Rest (Seconds) Weight Total Reps Volume Note

70 180 0 Slow And Feel
60 55 0 Slow And Feel
60 65 0 Slow And Feel
60 B/W 0 #VALUE! Slow And Feel
60 20 0 Slow And Feel
60 B/W 0 #VALUE! Slow And Feel
60 B/W 0 #VALUE! Slow And Feel
60 B/W 0 #VALUE! Slow And Feel

Rest (Seconds) Weight Total Reps Volume Note

60 Max 0 #VALUE! Carefull Weight Lift
60 Max 0 #VALUE! Carefull Weight Lift
60 Max 0 #VALUE! Carefull Weight Lift
60 Max 0 #VALUE! Carefull Weight Lift
60 Max 0 #VALUE! Carefull Weight Lift
 60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe

Rest (Seconds) Weight Total Reps Volume Note

60 95 0 Carefull Weight Lift
60 65 0 Carefull Weight Lift
60 32 0 Carefull Weight Lift
60 20 0 Carefull Weight Lift
60 32 0 Carefull Weight Lift
45 5 0 Main Form Feel Muscle
60 20 0 Main Form Feel Muscle
60 7.5 0 Main Form Feel Muscle
 Muscle Group Exercise Sets Reps
Chest Smith Machine Barbell Press 5 8 - 10
Chest Incline Machine Press 4 8 - 12
Chest Cable Chest Press 4 12 - 15
Day 1 Chest Cable Crossover 4 12 - 15
Chest Machine Fly 4 8 - 12
Triceps Rope Pushdown 4 12 - 15
Triceps Bar Pushdown 4 12 - 15
Triceps Cable Skull Crusher 4 8 - 10

Muscle Group Exercise Sets Reps

Back Pull Ups 5 1 - 10
Back Lat Pull Down 4 8 - 12
Back Cable Row 4 8 - 12
Day 2 Back Correct Form Cable Latss 4 15 - 20
Back T bar Cable Row 4 8 - 12
Biceps Barbell Biceps Curl 4 15 - 20
Biceps T bar Cable Curl 4 15 - 20
Biceps DB Hammer Curl 4 12 - 15

Muscle Group Exercise Sets Reps

Shoulders Shoulder Press 5 8 - 15
Shoulders Lateral Raise 4 8 - 15
Shoulders Front Raise 4 8 - 15
Day 3 Shoulders Reversed Machine Fly 4 8 - 15
Shoulders Shurgs 4 8 - 15
Forearms T-Bar Wrist Curl 4 28 - 40
Forearms Wrist Curl 4 28 - 40
Forearms Reversed Wrist Curl 4 28 - 40

Muscle Group Exercise Sets Reps

Legs Leg Press 5 10
Legs Leg Curl 4 10
Legs Leg Extension 4 20
Day 4 Legs Calf Raises 4 40
Legs Squats 4 14
Abs Leg Raises 4 10
Abs Crunches 4 14
Abs Palm Up 4 25

Muscle Group Exercise Sets Reps

Chest Strength Bench Press 5 10
Chest Strength Incline Machine Press 4 10
Chest Strength Decline Bench Press 4 10
Day 5 Chest Strength Cable CrossOver 4 10
Chest Strength Machine FlyR 4 10
 Triceps Rope Pushdown 4 12 - 15
Triceps Bar Pushdown 4 12 - 15
Triceps Cable Skull Crusher 4 8 - 10

Muscle Group Exercise Sets Reps

Back Strength Deadlift 5 1
Back Strength Lat Pull Down 4 10
Back Strength Cable Rows 4 10
Day 6 Back Strength Correct Form Cable Latss 4 10
Back Strength T bar Cable Row 4 10
Biceps Barbell Biceps Curl 4 15 - 20
Biceps T bar Cable Curl 4 15 - 20
Biceps DB Hammer Curl 4 12 - 15
Rest (Seconds) Weight Total Reps Volume Note
60 15 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 Any 0 #VALUE! Breathing Techniqe
60 15 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe

Rest (Seconds) Weight Total Reps Volume Note

60 40 0 Main Form Feel Muscle
60 55 0 Main Form Feel Muscle
45 32 0 Main Form Feel Muscle
60 20 0 Main Form Feel Muscle
45 32 0 Main Form Feel Muscle
45 5 0 Main Form Feel Muscle
60 20 0 Main Form Feel Muscle
60 7.5 0 Main Form Feel Muscle

Rest (Seconds) Weight Total Reps Volume Note

60 17.5 0 Form And Tension On Muscle
60 5 0 Form And Tension On Muscle
60 5 0 Form And Tension On Muscle
60 20 0 Form And Tension On Muscle
60 20 0 Form And Tension On Muscle
60 10 0 Form And Tension On Muscle
60 5 0 Form And Tension On Muscle
60 5 0 Form And Tension On Muscle

Rest (Seconds) Weight Total Reps Volume Note

70 180 0 Slow And Feel
60 55 0 Slow And Feel
60 65 0 Slow And Feel
60 B/W 0 #VALUE! Slow And Feel
60 20 0 Slow And Feel
60 B/W 0 #VALUE! Slow And Feel
60 B/W 0 #VALUE! Slow And Feel
60 B/W 0 #VALUE! Slow And Feel

Rest (Seconds) Weight Total Reps Volume Note

60 Max 0 #VALUE! Carefull Weight Lift
60 Max 0 #VALUE! Carefull Weight Lift
60 Max 0 #VALUE! Carefull Weight Lift
60 Max 0 #VALUE! Carefull Weight Lift
60 Max 0 #VALUE! Carefull Weight Lift
 60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe

Rest (Seconds) Weight Total Reps Volume Note

60 95 0 Carefull Weight Lift
60 65 0 Carefull Weight Lift
60 32 0 Carefull Weight Lift
60 20 0 Carefull Weight Lift
60 32 0 Carefull Weight Lift
45 5 0 Main Form Feel Muscle
60 20 0 Main Form Feel Muscle
60 7.5 0 Main Form Feel Muscle
 Muscle Group Exercise Sets Reps
Chest Smith Machine Barbell Press 5 8 - 10
Chest Incline Machine Press 4 8 - 12
Chest Cable Chest Press 4 12 - 15
Day 1 Chest Cable Crossover 4 12 - 15
Chest Machine Fly 4 8 - 12
Triceps Rope Pushdown 4 12 - 15
Triceps Bar Pushdown 4 12 - 15
Triceps Cable Skull Crusher 4 8 - 10

Muscle Group Exercise Sets Reps

Back Pull Ups 5 1 - 10
Back Lat Pull Down 4 8 - 12
Back Cable Row 4 8 - 12
Day 2 Back Correct Form Cable Latss 4 15 - 20
Back T bar Cable Row 4 8 - 12
Biceps Barbell Biceps Curl 4 15 - 20
Biceps T bar Cable Curl 4 15 - 20
Biceps DB Hammer Curl 4 12 - 15

Muscle Group Exercise Sets Reps

Shoulders Shoulder Press 5 8 - 15
Shoulders Lateral Raise 4 8 - 15
Shoulders Front Raise 4 8 - 15
Day 3 Shoulders Reversed Machine Fly 4 8 - 15
Shoulders Shurgs 4 8 - 15
Forearms T-Bar Wrist Curl 4 28 - 40
Forearms Wrist Curl 4 28 - 40
Forearms Reversed Wrist Curl 4 28 - 40

Muscle Group Exercise Sets Reps

Legs Leg Press 5 10
Legs Leg Curl 4 10
Legs Leg Extension 4 20
Day 4 Legs Calf Raises 4 40
Legs Squats 4 14
Abs Leg Raises 4 10
Abs Crunches 4 14
Abs Palm Up 4 25

Muscle Group Exercise Sets Reps

Chest Strength Bench Press 5 10
Chest Strength Incline Machine Press 4 10
Chest Strength Decline Bench Press 4 10
Day 5 Chest Strength Cable CrossOver 4 10
Chest Strength Machine FlyR 4 10
 Triceps Rope Pushdown 4 12 - 15
Triceps Bar Pushdown 4 12 - 15
Triceps Cable Skull Crusher 4 8 - 10

Muscle Group Exercise Sets Reps

Back Strength Deadlift 5 1
Back Strength Lat Pull Down 4 10
Back Strength Cable Rows 4 10
Day 6 Back Strength Correct Form Cable Latss 4 10
Back Strength T bar Cable Row 4 10
Biceps Barbell Biceps Curl 4 15 - 20
Biceps T bar Cable Curl 4 15 - 20
Biceps DB Hammer Curl 4 12 - 15
Rest (Seconds) Weight Total Reps Volume Note
60 15 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 Any 0 #VALUE! Breathing Techniqe
60 15 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe

Rest (Seconds) Weight Total Reps Volume Note

60 40 0 Main Form Feel Muscle
60 55 0 Main Form Feel Muscle
45 32 0 Main Form Feel Muscle
60 20 0 Main Form Feel Muscle
45 32 0 Main Form Feel Muscle
45 5 0 Main Form Feel Muscle
60 20 0 Main Form Feel Muscle
60 7.5 0 Main Form Feel Muscle

Rest (Seconds) Weight Total Reps Volume Note

60 17.5 0 Form And Tension On Muscle
60 5 0 Form And Tension On Muscle
60 5 0 Form And Tension On Muscle
60 20 0 Form And Tension On Muscle
60 20 0 Form And Tension On Muscle
60 10 0 Form And Tension On Muscle
60 5 0 Form And Tension On Muscle
60 5 0 Form And Tension On Muscle

Rest (Seconds) Weight Total Reps Volume Note

70 180 0 Slow And Feel
60 55 0 Slow And Feel
60 65 0 Slow And Feel
60 B/W 0 #VALUE! Slow And Feel
60 20 0 Slow And Feel
60 B/W 0 #VALUE! Slow And Feel
60 B/W 0 #VALUE! Slow And Feel
60 B/W 0 #VALUE! Slow And Feel

Rest (Seconds) Weight Total Reps Volume Note

60 Max 0 #VALUE! Carefull Weight Lift
60 Max 0 #VALUE! Carefull Weight Lift
60 Max 0 #VALUE! Carefull Weight Lift
60 Max 0 #VALUE! Carefull Weight Lift
60 Max 0 #VALUE! Carefull Weight Lift
 60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe

Rest (Seconds) Weight Total Reps Volume Note

60 95 0 Carefull Weight Lift
60 65 0 Carefull Weight Lift
60 32 0 Carefull Weight Lift
60 20 0 Carefull Weight Lift
60 32 0 Carefull Weight Lift
45 5 0 Main Form Feel Muscle
60 20 0 Main Form Feel Muscle
60 7.5 0 Main Form Feel Muscle
 Muscle Group Exercise Sets Reps
Chest Smith Machine Barbell Press 5 8 - 10
Chest Incline Machine Press 4 8 - 12
Chest Cable Chest Press 4 12 - 15
Day 1 Chest Cable Crossover 4 12 - 15
Chest Machine Fly 4 8 - 12
Triceps Rope Pushdown 4 12 - 15
Triceps Bar Pushdown 4 12 - 15
Triceps Cable Skull Crusher 4 8 - 10

Muscle Group Exercise Sets Reps

Back Pull Ups 5 1 - 10
Back Lat Pull Down 4 8 - 12
Back Cable Row 4 8 - 12
Day 2 Back Correct Form Cable Latss 4 15 - 20
Back T bar Cable Row 4 8 - 12
Biceps Barbell Biceps Curl 4 15 - 20
Biceps T bar Cable Curl 4 15 - 20
Biceps DB Hammer Curl 4 12 - 15

Muscle Group Exercise Sets Reps

Shoulders Shoulder Press 5 8 - 15
Shoulders Lateral Raise 4 8 - 15
Shoulders Front Raise 4 8 - 15
Day 3 Shoulders Reversed Machine Fly 4 8 - 15
Shoulders Shurgs 4 8 - 15
Forearms T-Bar Wrist Curl 4 28 - 40
Forearms Wrist Curl 4 28 - 40
Forearms Reversed Wrist Curl 4 28 - 40

Muscle Group Exercise Sets Reps

Legs Leg Press 5 10
Legs Leg Curl 4 10
Legs Leg Extension 4 20
Day 4 Legs Calf Raises 4 40
Legs Squats 4 14
Abs Leg Raises 4 10
Abs Crunches 4 14
Abs Palm Up 4 25

Muscle Group Exercise Sets Reps

Chest Strength Bench Press 5 10
Chest Strength Incline Machine Press 4 10
Chest Strength Decline Bench Press 4 10
Day 5 Chest Strength Cable CrossOver 4 10
Chest Strength Machine FlyR 4 10
 Triceps Rope Pushdown 4 12 - 15
Triceps Bar Pushdown 4 12 - 15
Triceps Cable Skull Crusher 4 8 - 10

Muscle Group Exercise Sets Reps

Back Strength Deadlift 5 1
Back Strength Lat Pull Down 4 10
Back Strength Cable Rows 4 10
Day 6 Back Strength Correct Form Cable Latss 4 10
Back Strength T bar Cable Row 4 10
Biceps Barbell Biceps Curl 4 15 - 20
Biceps T bar Cable Curl 4 15 - 20
Biceps DB Hammer Curl 4 12 - 15
Rest (Seconds) Weight Total Reps Volume Note
60 15 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 Any 0 #VALUE! Breathing Techniqe
60 15 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe

Rest (Seconds) Weight Total Reps Volume Note

60 40 0 Main Form Feel Muscle
60 55 0 Main Form Feel Muscle
45 32 0 Main Form Feel Muscle
60 20 0 Main Form Feel Muscle
45 32 0 Main Form Feel Muscle
45 5 0 Main Form Feel Muscle
60 20 0 Main Form Feel Muscle
60 7.5 0 Main Form Feel Muscle

Rest (Seconds) Weight Total Reps Volume Note

60 17.5 0 Form And Tension On Muscle
60 5 0 Form And Tension On Muscle
60 5 0 Form And Tension On Muscle
60 20 0 Form And Tension On Muscle
60 20 0 Form And Tension On Muscle
60 10 0 Form And Tension On Muscle
60 5 0 Form And Tension On Muscle
60 5 0 Form And Tension On Muscle

Rest (Seconds) Weight Total Reps Volume Note

70 180 0 Slow And Feel
60 55 0 Slow And Feel
60 65 0 Slow And Feel
60 B/W 0 #VALUE! Slow And Feel
60 20 0 Slow And Feel
60 B/W 0 #VALUE! Slow And Feel
60 B/W 0 #VALUE! Slow And Feel
60 B/W 0 #VALUE! Slow And Feel

Rest (Seconds) Weight Total Reps Volume Note

60 Max 0 #VALUE! Carefull Weight Lift
60 Max 0 #VALUE! Carefull Weight Lift
60 Max 0 #VALUE! Carefull Weight Lift
60 Max 0 #VALUE! Carefull Weight Lift
60 Max 0 #VALUE! Carefull Weight Lift
 60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe

Rest (Seconds) Weight Total Reps Volume Note

60 95 0 Carefull Weight Lift
60 65 0 Carefull Weight Lift
60 32 0 Carefull Weight Lift
60 20 0 Carefull Weight Lift
60 32 0 Carefull Weight Lift
45 5 0 Main Form Feel Muscle
60 20 0 Main Form Feel Muscle
60 7.5 0 Main Form Feel Muscle
 Muscle Group Exercise Sets Reps
Chest Smith Machine Barbell Press 5 8 - 10
Chest Incline Machine Press 4 8 - 12
Chest Cable Chest Press 4 12 - 15
Day 1 Chest Cable Crossover 4 12 - 15
Chest Machine Fly 4 8 - 12
Triceps Rope Pushdown 4 12 - 15
Triceps Bar Pushdown 4 12 - 15
Triceps Cable Skull Crusher 4 8 - 10

Muscle Group Exercise Sets Reps

Back Pull Ups 5 1 - 10
Back Lat Pull Down 4 8 - 12
Back Cable Row 4 8 - 12
Day 2 Back Correct Form Cable Latss 4 15 - 20
Back T bar Cable Row 4 8 - 12
Biceps Barbell Biceps Curl 4 15 - 20
Biceps T bar Cable Curl 4 15 - 20
Biceps DB Hammer Curl 4 12 - 15

Muscle Group Exercise Sets Reps

Shoulders Shoulder Press 5 8 - 15
Shoulders Lateral Raise 4 8 - 15
Shoulders Front Raise 4 8 - 15
Day 3 Shoulders Reversed Machine Fly 4 8 - 15
Shoulders Shurgs 4 8 - 15
Forearms T-Bar Wrist Curl 4 28 - 40
Forearms Wrist Curl 4 28 - 40
Forearms Reversed Wrist Curl 4 28 - 40

Muscle Group Exercise Sets Reps

Legs Leg Press 5 10
Legs Leg Curl 4 10
Legs Leg Extension 4 20
Day 4 Legs Calf Raises 4 40
Legs Squats 4 14
Abs Leg Raises 4 10
Abs Crunches 4 14
Abs Palm Up 4 25

Muscle Group Exercise Sets Reps

Chest Strength Bench Press 5 10
Chest Strength Incline Machine Press 4 10
Chest Strength Decline Bench Press 4 10
Day 5 Chest Strength Cable CrossOver 4 10
Chest Strength Machine FlyR 4 10
 Triceps Rope Pushdown 4 12 - 15
Triceps Bar Pushdown 4 12 - 15
Triceps Cable Skull Crusher 4 8 - 10

Muscle Group Exercise Sets Reps

Back Strength Deadlift 5 1
Back Strength Lat Pull Down 4 10
Back Strength Cable Rows 4 10
Day 6 Back Strength Correct Form Cable Latss 4 10
Back Strength T bar Cable Row 4 10
Biceps Barbell Biceps Curl 4 15 - 20
Biceps T bar Cable Curl 4 15 - 20
Biceps DB Hammer Curl 4 12 - 15
Rest (Seconds) Weight Total Reps Volume Note
60 15 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 Any 0 #VALUE! Breathing Techniqe
60 15 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe

Rest (Seconds) Weight Total Reps Volume Note

60 40 0 Main Form Feel Muscle
60 55 0 Main Form Feel Muscle
45 32 0 Main Form Feel Muscle
60 20 0 Main Form Feel Muscle
45 32 0 Main Form Feel Muscle
45 5 0 Main Form Feel Muscle
60 20 0 Main Form Feel Muscle
60 7.5 0 Main Form Feel Muscle

Rest (Seconds) Weight Total Reps Volume Note

60 17.5 0 Form And Tension On Muscle
60 5 0 Form And Tension On Muscle
60 5 0 Form And Tension On Muscle
60 20 0 Form And Tension On Muscle
60 20 0 Form And Tension On Muscle
60 10 0 Form And Tension On Muscle
60 5 0 Form And Tension On Muscle
60 5 0 Form And Tension On Muscle

Rest (Seconds) Weight Total Reps Volume Note

70 180 0 Slow And Feel
60 55 0 Slow And Feel
60 65 0 Slow And Feel
60 B/W 0 #VALUE! Slow And Feel
60 20 0 Slow And Feel
60 B/W 0 #VALUE! Slow And Feel
60 B/W 0 #VALUE! Slow And Feel
60 B/W 0 #VALUE! Slow And Feel

Rest (Seconds) Weight Total Reps Volume Note

60 Max 0 #VALUE! Carefull Weight Lift
60 Max 0 #VALUE! Carefull Weight Lift
60 Max 0 #VALUE! Carefull Weight Lift
60 Max 0 #VALUE! Carefull Weight Lift
60 Max 0 #VALUE! Carefull Weight Lift
 60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe

Rest (Seconds) Weight Total Reps Volume Note

60 95 0 Carefull Weight Lift
60 65 0 Carefull Weight Lift
60 32 0 Carefull Weight Lift
60 20 0 Carefull Weight Lift
60 32 0 Carefull Weight Lift
45 5 0 Main Form Feel Muscle
60 20 0 Main Form Feel Muscle
60 7.5 0 Main Form Feel Muscle
 Muscle Group Exercise Sets Reps
Chest Smith Machine Barbell Press 5 8 - 10
Chest Incline Machine Press 4 8 - 12
Chest Cable Chest Press 4 12 - 15
Day 1 Chest Cable Crossover 4 12 - 15
Chest Machine Fly 4 8 - 12
Triceps Rope Pushdown 4 12 - 15
Triceps Bar Pushdown 4 12 - 15
Triceps Cable Skull Crusher 4 8 - 10

Muscle Group Exercise Sets Reps

Back Pull Ups 5 1 - 10
Back Lat Pull Down 4 8 - 12
Back Cable Row 4 8 - 12
Day 2 Back Correct Form Cable Latss 4 15 - 20
Back T bar Cable Row 4 8 - 12
Biceps Barbell Biceps Curl 4 15 - 20
Biceps T bar Cable Curl 4 15 - 20
Biceps DB Hammer Curl 4 12 - 15

Muscle Group Exercise Sets Reps

Shoulders Shoulder Press 5 8 - 15
Shoulders Lateral Raise 4 8 - 15
Shoulders Front Raise 4 8 - 15
Day 3 Shoulders Reversed Machine Fly 4 8 - 15
Shoulders Shurgs 4 8 - 15
Forearms T-Bar Wrist Curl 4 28 - 40
Forearms Wrist Curl 4 28 - 40
Forearms Reversed Wrist Curl 4 28 - 40

Muscle Group Exercise Sets Reps

Legs Leg Press 5 10
Legs Leg Curl 4 10
Legs Leg Extension 4 20
Day 4 Legs Calf Raises 4 40
Legs Squats 4 14
Abs Leg Raises 4 10
Abs Crunches 4 14
Abs Palm Up 4 25

Muscle Group Exercise Sets Reps

Chest Strength Bench Press 5 10
Chest Strength Incline Machine Press 4 10
Chest Strength Decline Bench Press 4 10
Day 5 Chest Strength Cable CrossOver 4 10
Chest Strength Machine FlyR 4 10
 Triceps Rope Pushdown 4 12 - 15
Triceps Bar Pushdown 4 12 - 15
Triceps Cable Skull Crusher 4 8 - 10

Muscle Group Exercise Sets Reps

Back Strength Deadlift 5 1
Back Strength Lat Pull Down 4 10
Back Strength Cable Rows 4 10
Day 6 Back Strength Correct Form Cable Latss 4 10
Back Strength T bar Cable Row 4 10
Biceps Barbell Biceps Curl 4 15 - 20
Biceps T bar Cable Curl 4 15 - 20
Biceps DB Hammer Curl 4 12 - 15
Rest (Seconds) Weight Total Reps Volume Note
60 15 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 Any 0 #VALUE! Breathing Techniqe
60 15 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe

Rest (Seconds) Weight Total Reps Volume Note

60 40 0 Main Form Feel Muscle
60 55 0 Main Form Feel Muscle
45 32 0 Main Form Feel Muscle
60 20 0 Main Form Feel Muscle
45 32 0 Main Form Feel Muscle
45 5 0 Main Form Feel Muscle
60 20 0 Main Form Feel Muscle
60 7.5 0 Main Form Feel Muscle

Rest (Seconds) Weight Total Reps Volume Note

60 17.5 0 Form And Tension On Muscle
60 5 0 Form And Tension On Muscle
60 5 0 Form And Tension On Muscle
60 20 0 Form And Tension On Muscle
60 20 0 Form And Tension On Muscle
60 10 0 Form And Tension On Muscle
60 5 0 Form And Tension On Muscle
60 5 0 Form And Tension On Muscle

Rest (Seconds) Weight Total Reps Volume Note

70 180 0 Slow And Feel
60 55 0 Slow And Feel
60 65 0 Slow And Feel
60 B/W 0 #VALUE! Slow And Feel
60 20 0 Slow And Feel
60 B/W 0 #VALUE! Slow And Feel
60 B/W 0 #VALUE! Slow And Feel
60 B/W 0 #VALUE! Slow And Feel

Rest (Seconds) Weight Total Reps Volume Note

60 Max 0 #VALUE! Carefull Weight Lift
60 Max 0 #VALUE! Carefull Weight Lift
60 Max 0 #VALUE! Carefull Weight Lift
60 Max 0 #VALUE! Carefull Weight Lift
60 Max 0 #VALUE! Carefull Weight Lift
 60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe

Rest (Seconds) Weight Total Reps Volume Note

60 95 0 Carefull Weight Lift
60 65 0 Carefull Weight Lift
60 32 0 Carefull Weight Lift
60 20 0 Carefull Weight Lift
60 32 0 Carefull Weight Lift
45 5 0 Main Form Feel Muscle
60 20 0 Main Form Feel Muscle
60 7.5 0 Main Form Feel Muscle
 Muscle Group Exercise Sets Reps
Chest Smith Machine Barbell Press 5 8 - 10
Chest Incline Machine Press 4 8 - 12
Chest Cable Chest Press 4 12 - 15
Day 1 Chest Cable Crossover 4 12 - 15
Chest Machine Fly 4 8 - 12
Triceps Rope Pushdown 4 12 - 15
Triceps Bar Pushdown 4 12 - 15
Triceps Cable Skull Crusher 4 8 - 10

Muscle Group Exercise Sets Reps

Back Pull Ups 5 1 - 10
Back Lat Pull Down 4 8 - 12
Back Cable Row 4 8 - 12
Day 2 Back Correct Form Cable Latss 4 15 - 20
Back T bar Cable Row 4 8 - 12
Biceps Barbell Biceps Curl 4 15 - 20
Biceps T bar Cable Curl 4 15 - 20
Biceps DB Hammer Curl 4 12 - 15

Muscle Group Exercise Sets Reps

Shoulders Shoulder Press 5 8 - 15
Shoulders Lateral Raise 4 8 - 15
Shoulders Front Raise 4 8 - 15
Day 3 Shoulders Reversed Machine Fly 4 8 - 15
Shoulders Shurgs 4 8 - 15
Forearms T-Bar Wrist Curl 4 28 - 40
Forearms Wrist Curl 4 28 - 40
Forearms Reversed Wrist Curl 4 28 - 40

Muscle Group Exercise Sets Reps

Legs Leg Press 5 10
Legs Leg Curl 4 10
Legs Leg Extension 4 20
Day 4 Legs Calf Raises 4 40
Legs Squats 4 14
Abs Leg Raises 4 10
Abs Crunches 4 14
Abs Palm Up 4 25

Muscle Group Exercise Sets Reps

Chest Strength Bench Press 5 10
Chest Strength Incline Machine Press 4 10
Chest Strength Decline Bench Press 4 10
Day 5 Chest Strength Cable CrossOver 4 10
Chest Strength Machine FlyR 4 10
 Triceps Rope Pushdown 4 12 - 15
Triceps Bar Pushdown 4 12 - 15
Triceps Cable Skull Crusher 4 8 - 10

Muscle Group Exercise Sets Reps

Back Strength Deadlift 5 1
Back Strength Lat Pull Down 4 10
Back Strength Cable Rows 4 10
Day 6 Back Strength Correct Form Cable Latss 4 10
Back Strength T bar Cable Row 4 10
Biceps Barbell Biceps Curl 4 15 - 20
Biceps T bar Cable Curl 4 15 - 20
Biceps DB Hammer Curl 4 12 - 15
Rest (Seconds) Weight Total Reps Volume Note
60 15 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 Any 0 #VALUE! Breathing Techniqe
60 15 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe

Rest (Seconds) Weight Total Reps Volume Note

60 40 0 Main Form Feel Muscle
60 55 0 Main Form Feel Muscle
45 32 0 Main Form Feel Muscle
60 20 0 Main Form Feel Muscle
45 32 0 Main Form Feel Muscle
45 5 0 Main Form Feel Muscle
60 20 0 Main Form Feel Muscle
60 7.5 0 Main Form Feel Muscle

Rest (Seconds) Weight Total Reps Volume Note

60 17.5 0 Form And Tension On Muscle
60 5 0 Form And Tension On Muscle
60 5 0 Form And Tension On Muscle
60 20 0 Form And Tension On Muscle
60 20 0 Form And Tension On Muscle
60 10 0 Form And Tension On Muscle
60 5 0 Form And Tension On Muscle
60 5 0 Form And Tension On Muscle

Rest (Seconds) Weight Total Reps Volume Note

70 180 0 Slow And Feel
60 55 0 Slow And Feel
60 65 0 Slow And Feel
60 B/W 0 #VALUE! Slow And Feel
60 20 0 Slow And Feel
60 B/W 0 #VALUE! Slow And Feel
60 B/W 0 #VALUE! Slow And Feel
60 B/W 0 #VALUE! Slow And Feel

Rest (Seconds) Weight Total Reps Volume Note

60 Max 0 #VALUE! Carefull Weight Lift
60 Max 0 #VALUE! Carefull Weight Lift
60 Max 0 #VALUE! Carefull Weight Lift
60 Max 0 #VALUE! Carefull Weight Lift
60 Max 0 #VALUE! Carefull Weight Lift
 60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe
60 20 0 Breathing Techniqe

Rest (Seconds) Weight Total Reps Volume Note

60 95 0 Carefull Weight Lift
60 65 0 Carefull Weight Lift
60 32 0 Carefull Weight Lift
60 20 0 Carefull Weight Lift
60 32 0 Carefull Weight Lift
45 5 0 Main Form Feel Muscle
60 20 0 Main Form Feel Muscle
60 7.5 0 Main Form Feel Muscle