Week 1
Week 2
Exercise
Day 1:
Incline Machine Bench P ress
Machine hes! "l#e
"la! %&'((ell Bench Press
%&'((ell +prigh! Ro
-l!ernatng %&'((ell &rl
Sets
Weight
Rep Goal
Rep Results
3
3
3
3
3
130
$0
$5
35
35
3/fail
3/fail
3/fail
3/fail
3/fail
12, 11, 10
12, 12, 12
), ), )
12, 12, 12
13, 11, 11
Exercise
Sets
Rep Goal
Rep Results
*Ratng
Exercise
Day 1:
Incline Machine Bench Pres
Machine hes! "l#e
"la! %&'((ell Bench Press
%&'((ell +prigh! Ro
-l!ernatng %&'((ell &rl
Weight
Rep Goal
Rep Results
*Ratng
4
4
4
4
4
135
$5
)0
35
35
3/fail
3/fail
3/fail
3/fail
3/fail
12, 12, 11, 10
12, 12, 10, 10
$, $, , 
13, 12, 12, 11
13, 11, 11, 10
Rep Goal
Rep Results
Week 1
Day 2:
"ron! .&a!
Machine "ee! "orar .&a!
#ing eg &rl
.!air ales
anging .!rai! eg Raise
Weight
Day 3:
1-r' %&'((ell Ro
3
3
1$5
1$0
3/fail
3/fail
10, 10, 
$, $, $
3

3
$0
45
0
3/fail
3/fail
3/fail
11, 10, 10
, $, $, $, $, $
, ), $
Rep Goal
Rep Results
a(le Ro
6or'al 7rip P&llon
Bar(ell &rl
%&'((ell Rear a!eral Raise
Bar(ell .hr&g
Sets
Weight
Exercise
Day 2:
"ron! .&a!
Machine "ee! "orar .&a
#ing eg &rl
.!air ales
anging .!rai! eg Raise
Sets
3
3
3
$5
140
135
3/fail
3/fail
3/fail
10, 10, 10
12, 11, 11
10, 10, 10
1
1
1
3
3
3
$5
$0
)5
3/fail
3/fail
3/fail
12, 12, 10
13, 10, 10
, , 
1
1
1
Rep Goal
Rep Results
*Ratng
3
3
55
)0
3/fail
3/fail
12, 11, 11
12, 11, 10
1
1
%&'((ell .ie a!eral Raise
3
2
2
1$0
20
20
3/fail
3/fail
3/fail
, , 
12, 12
12, 12
1
1
1
Exercise
Sets
Rep Goal
Rep Results
*Ratng
%&'((ell Walking &nge
.t9egge %eali8
eg Press
ales on alf Machine
Reaching .i!+p
2$0
45
225
345
$0
0
Day 6:
Parallel P&ll&p
+nerhan P&llon
hes! .&ppor!e Ro
%&'((ell .hr&g
Bar(ell "acep&ll
a(le &rl
Sets
3
Weight
200
*Ratng
Exercise
Sets
Exercise
Day 3:
1-r' %&'((ell Ro
10, 10, , 
$, $, $, $
1
0
4
$
4
$5
45
0
3/fail
3/fail
3/fail
12, 11, 10, 10
10, ), ), $, $, $, $
, , ), $
0
0
0
Machine "ee! "orar .&a
#ing eg &rl
.!air ales
anging .!rai! eg Raise
Rep Goal
Rep Results
*Ratng
Exercise
a(le Ro
6or'al 7rip P&llon
Bar(ell &rl
%&'((ell Rear a!eral Raise
Bar(ell .hr&g
Sets
Weight
4
4
4
)0
145
140
3/fail
3/fail
3/fail
, ), ), )
12, 11, 10, 10
10, , ), )
1
1
1
4
4
4
)0
$5
0
3/fail
3/fail
3/fail
12, 12, 10, 
13, 11, 10, 
), ), ), )
1
0
1
Rep Goal
Rep Results
*Ratng
4
4
0
)5
3/fail
3/fail
12, 12, 11, 11
12, 12, 12, 11
1
1
%&'((ell .ie a!eral Raise
3
3
3
1)0
20
20
3/fail
3/fail
3/fail
, , )
13, 13, 13
13, 13, 12
1
1
1
Exercise
Sets
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
12, 12, 11
14, 12, 11
10, 10, 10
14, 12, 12
12, 11, 10, 10, , 
15, 14, 13
1
1
1
1
1
1
Rep Goal
Rep Results
*Ratng
%&'((ell Walking &nge
.t9egge %eali8
eg Press
ales on alf Machine
Reaching .i!+p
4
4
3
4

3
2)5
45
235
30
$5
0
3/fail
Rep Results
10, 10, 
*Ratng
Exercise
1
Day 6:
Parallel P&ll&p
3
3
3
3
125
40
5
0
3/fail
3/fail
3/fail
3/fail
12, 12, 12
14, 12, 11
12, 12, 12
12, 11, 11
1
1
1
1
3
35
3/fail
13, 12, 12
1
+nerhan P&llon
hes! .&ppor!e Ro
%&'((ell .hr&g
Bar(ell "acep&ll
a(le &rl
Sets
4
Weight
210
Weight
5
5
5
4
5
145
$5
)5
40
40
Day 3:
1-r' %&'((ell Ro
2/fail
2/fail
4
$
4
$5
50
0
2/fail
2/fail
2/fail
a(le Ro
6or'al 7rip P&llon
Bar(ell &rl
%&'((ell Rear a!eral Raise
Bar(ell .hr&g
Sets
Weight
Exercise
Day 4:
igh Incline %&'((ell Pres
.k&llcr&sher
Mei&' 7rip Bench Press
%&'((ell .pier &rl
4
4
4
)0
150
145
2/fail
2/fail
2/fail
5
5
4
)0
$5
0
2/fail
2/fail
2/fail
Exercise
Day 2:
"ron! .&a!
Machine "ee! "orar .&a
#ing eg &rl
.!air ales
anging .!rai! eg Raise
Sets
Exercise
Day 3:
1-r' %&'((ell Ro
15
1)5
1/fail
1/fail
4
$
4
$5
50
0
1/fail
1/fail
1/fail
a(le Ro
6or'al 7rip P&llon
Bar(ell &rl
%&'((ell Rear a!eral Raise
Bar(ell .hr&g
Sets
4
4
0
)5
2/fail
2/fail
%&'((ell .ie a!eral Raise
3
3
3
1)5
20
20
2/fail
2/fail
2/fail
Exercise
Sets
%&'((ell Walking &nge
.t9egge %eali8
eg Press
ales on alf Machine
Reaching .i!+p
4
4
3
4

3
20
50
240
3$0
$5
0
Exercise
Day 4:
igh Incline %&'((ell Pres
.k&llcr&sher
Mei&' 7rip Bench Press
%&'((ell .pier &rl
3/fail
4
4
4
3
130
40
$0
5
3/fail
3/fail
3/fail
3/fail
3
35
3/fail
Rep Results
*Ratng
Exercise
Day 6:
Parallel P&ll&p
+nerhan P&llon
hes! .&ppor!e Ro
%&'((ell .hr&g
Bar(ell "acep&ll
a(le &rl
Sets
4
Weight
215
ep Results *Ratng
Exercise
Day 2:
"ron! .&a!
Machine "ee! "orar .&a
#ing eg &rl
.!air ales
anging .!rai! eg Raise
)5
155
150
1/fail
1/fail
1/fail
5
5
4
)5
$5
5
1/fail
1/fail
1/fail
ep Results *Ratng
Exercise
Day 3:
1-r' %&'((ell Ro
a(le Ro
6or'al 7rip P&llon
Bar(ell &rl
%&'((ell Rear a!eral Raise
Bar(ell .hr&g
Weight
Reps
4
4
0
0
1/fail
1/fail
%&'((ell .ie a!eral Raise
3
3
3
1)5
20
20
1/fail
1/fail
1/fail
Exercise
Sets
2/fail
2/fail
2/fail
2/fail
2/fail
2/fail
Day 5:
.&'o %eali8
%&'((ell Walking &nge
.t9egge %eali8
eg Press
ales on alf Machine
Reaching .i!+p
4
4
3
4

3
Weight
25
50
250
3)0
$5
0
ep Results *Ratng
Exercise
Day 4:
igh Incline %&'((ell Pres
.k&llcr&sher
Mei&' 7rip Bench P ress
%&'((ell .pier &rl
%&'((ell .ie a!eral Raise
2/fail
4
4
4
3
135
45
$0
5
2/fail
2/fail
2/fail
2/fail
3
40
2/fail
Exercise
Day 6:
Parallel P&ll&p
+nerhan P&llon
hes! .&ppor!e Ro
%&'((ell .hr&g
Bar(ell "acep&ll
a(le &rl
Sets
4
Weight
220
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
Sets
Weight
Rep Goal
2
2
1$5
1$0
1/2 reps of Week 1
1/2 reps of Week 1
2
2
2
$0
45
0
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
Sets
Weight
Rep Goal
2
2
2
$5
140
135
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
2
2
2
$5
$0
)5
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
Sets
Weight
Rep Goal
2
2
30
40
1/2 reps of Week 1
1/2 reps of Week 1
2
2
2
)5
10
10
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
Week 5: Deload
Reps
ep Results *Ratng
Exercise
Day 5:
.&'o %eali8
1/fail
1/fail
1/fail
1/fail
1/fail
1/fail
%&'((ell Walking &nge
.t9egge %eali8
eg Press
ales on alf Machine
Reaching .i!+p
Week 4
Rep Goal ep Results *Ratng
Rep Goal
130
$0
$5
35
35
Week 5: Deload
Sets
Week 4
Rep Goal ep Results *Ratng
Weight
2
2
2
2
2
Week 5: Deload
Reps
4
4
4
Week 3
Rep Goal
Weight
Sets
Week 5: Deload
Reps
4
4
Week 3
3/fail
3/fail
3/fail
3/fail
3/fail
3/fail
Weight
Week 4
Rep Goal ep Results *Ratng
Weight
Weight
1/fail
1/fail
1/fail
1/fail
1/fail
Exercise
Day 1:
Incline Machine Bench P res
Machine hes! "l#e
"la! %&'((ell Bench Press
%&'((ell +prigh! Ro
-l!ernatng %&'((ell &rl
Week 4
Rep Goal ep Results *Ratng
Sets
Day 5:
.&'o %eali8
Week 5: Deload
Rep Goal ep Results *Ratng
Week 4
Rep Goal ep Results *Ratng
10
1)5
Week 2
Rep Goal
Weight
4
4
Week 2
Weight
Sets
Week 3
Weight
Day 5:
.&'o %eali8
2/fail
2/fail
2/fail
2/fail
2/fail
Exercise
Day 1:
Incline Machine Bench Pres
Machine hes! "l#e
"la! %&'((ell Bench Press
%&'((ell +prigh! Ro
-l!ernatng %&'((ell &rl
Week 3
Sets
Exercise
Day 4:
igh Incline %&'((ell Pres
.k&llcr&sher
Mei&' 7rip Bench Press
%&'((ell .pier &rl
Week 4
Rep Goal ep Results *Ratng
Week 3
Day 2:
"ron! .&a!
3/fail
3/fail
Week 1
Exercise
Weight
1)5
1)0
Week 1
3
3
3
3

3
140
$5
)0
40
40
Week 2
Weight
Weight
5
5
5
4
5
4
4
Week 1
Day 5:
.&'o %eali8
Weight
Week 2
*Ratng
Sets
Exercise
Day 4:
igh Incline %&'((ell Press
.k&llcr&sher
Mei&' 7rip Bench P ress
%&'((ell .pier &rl
Sets
1
1
0
0
0
Exercise
Day 1:
ncline Machine Bench Pres
Machine hes! "l#e
"la! %&'((ell Bench Press
%&'((ell +prigh! Ro
-l!ernatng %&'((ell &rl
Week 2
*Ratng
Week 1
Exercise
Week 3
Sets
Sets
Weight
Rep Goal
2
2
2
2
2
2
135
25
115
1$5
35
0
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
Week 5: Deload
Reps
1/fail
4
4
4
3
140
45
$0
5
1/fail
1/fail
1/fail
1/fail
3
40
1/fail
ep Results *Ratng
Exercise
Sets
Weight
Rep Goal
Day 6:
Parallel P&ll&p
2
100
1/2 reps of Week 1
2
2
2
2
5
20
35
30
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
2
20
1/2 reps of Week 1
+nerhan P&llon
hes! .&ppor!e Ro
%&'((ell .hr&g
Bar(ell "acep&ll
a(le &rl
Week 1
Exercise
Sets
Weight
Day 1:
0
4
0
0
3
0
0
3
0
0
3
0
3
0
3
Rep Goal ep Result
Week 2
*Ratng
Exercise
Sets
3/fail
Day 1:
0
4
0
3/fail
0
3
0
3/fail
0
3
0
0
3/fail
0
3
0
3/fail
0
3
0
3/fail
0
3
Week 1
Exercise
Sets
Weight
Weight
Day 2:
0
4
0
0
4
0
0
4
0
0

0
3
Rep Goal ep Result
Week 3
*Ratng
Exercise
Sets
3/fail
4
0
3/fail
0
3
0
3/fail
0
3
0
0
3/fail
0
3
0
3/fail
0
3
0
3/fail
0
3
Week 2
*Ratng
Exercise
Sets
Weight
3/fail
4
0
3/fail
0
4
0
3/fail
0
4
0
0
3/fail
0

0
3/fail
0
3
Week 1
Rep Goal ep Result
Week 4
*Ratng
Exercise
Sets
*Ratng
Exercise
Sets
Week 5: Deload
Rep Goal ep Result
*Ratng
Exercise
Sets
Weight
Rep Goal
2/fail
4
0
1/fail
Day 1:
0
2
0
reps of We
2/fail
0
3
0
1/fail
0
2
0
reps of We
2/fail
0
3
0
1/fail
0
2/fail
0
3
0
1/fail
0
2
0
reps of We
0
2/fail
0
3
0
1/fail
0
2
0
reps of We
0
2/fail
0
3
0
1/fail
0
2
0
reps of We
Weight
3/fail
4
0
3/fail
0
4
0
3/fail
0
4
0
0
3/fail
0

0
3/fail
0
3
Rep Goal ep Result
Week 4
*Ratng
Exercise
Sets
Weight
Sets
Weight
Rep Goal
1/fail
2
0
reps of We
1/fail
0
2
0
reps of We
1/fail
0
2
0
reps of We
0
1/fail
0
2
0
reps of We
0
1/fail
0
2
0
reps of We
4
0
2/fail
0
4
0
2/fail
0
4
0
0
2/fail
0

0
2/fail
0
3
Week 4
*Ratng
Week 5: Deload
Sets
Weight
Exercise
Sets
Weight
Exercise
Sets
Weight
Exercise
Sets
Weight
Reps
Exercise
Sets
Weight
Rep Goal
Day 3:
0
4
0
3/fail
Day 3:
0
4
0
3/fail
Day 3:
0
4
0
2/fail
Day 3:
0
4
0
1/fail
Day 3:
0
2
0
reps of We
0
3
0
3/fail
0
3
0
3/fail
0
3
0
2/fail
0
3
0
1/fail
0
2
0
reps of We
0
3
0
3/fail
0
3
0
3/fail
0
3
0
2/fail
0
3
0
1/fail
0
2
0
reps of We
0
3
0
3/fail
0
3
0
3/fail
0
3
0
2/fail
0
3
0
1/fail
0
2
0
reps of We
0
3
0
3/fail
0
3
0
3/fail
0
3
0
2/fail
0
3
0
1/fail
0
2
0
reps of We
0
3
0
3/fail
0
3
0
3/fail
0
3
0
2/fail
0
3
0
1/fail
0
3
0
3/fail
0
3
0
3/fail
0
3
0
2/fail
0
3
0
1/fail
2
0
reps of We
Rep Goal ep Result
Week 2
*Ratng
*Ratng
*Ratng
Week 5: Deload
Weight
Exercise
Sets
Weight
Exercise
Sets
Weight
Exercise
Sets
Weight
Reps
Exercise
Sets
Weight
Rep Goal
4
0
3/fail
Day 4:
0
4
0
3/fail
Day 4:
0
4
0
2/fail
Day 4:
0
4
0
1/fail
Day 4:
0
2
0
reps of We
0
3
0
3/fail
0
3
0
3/fail
0
3
0
2/fail
0
3
0
1/fail
0
2
0
reps of We
0
3
0
3/fail
0
3
0
3/fail
0
3
0
2/fail
0
3
0
1/fail
0
3
0
3/fail
0
3
0
3/fail
0
3
0
2/fail
0
3
0
1/fail
0
2
0
reps of We
0
2
0
3/fail
0
2
0
3/fail
0
2
0
2/fail
0
2
0
1/fail
0
2
0
reps of We
0
2
0
3/fail
0
2
0
3/fail
0
2
0
2/fail
0
2
0
1/fail
0
2
0
reps of We
Rep Goal ep Result
*Ratng
*Ratng
*Ratng
Week 5: Deload
Weight
Exercise
Sets
Weight
Exercise
Sets
Weight
Exercise
Sets
Weight
Reps
Exercise
Sets
Weight
Rep Goal
4
0
3/fail
Day 5:
0
4
0
3/fail
Day 5:
0
4
0
2/fail
Day 5:
0
4
0
1/fail
Day 5:
0
2
0
reps of We
0
4
0
3/fail
0
4
0
3/fail
0
4
0
2/fail
0
4
0
1/fail
0
2
0
reps of We
0
0
4
0
3/fail
0
3/fail
0
2/fail
0
1/fail
0
reps of We
0
3/fail
4
0
2/fail
4
0
1/fail
0
0
2
4
0
0
4
3/fail
0
0
4
0
0
0
4
4
2
0
reps of We
0

0
3/fail
0

0
3/fail
0

0
2/fail
0

0
1/fail
0
2
0
reps of We
0
3
0
3/fail
0
3
0
3/fail
0
3
0
2/fail
0
3
0
1/fail
0
2
0
reps of We
Rep Goal ep Result
*Ratng
Rep Goal ep Result
Week 3
*Ratng
Rep Goal ep Result
ep Result
*Ratng
Sets
Day 5:
0
Week 2
Rep Goal ep Result
Week 4
Exercise
Week 1
Rep Goal ep Result
Week 3
ep Result
*Ratng
Sets
Day 4:
0
Week 2
Rep Goal ep Result
0
Week 4
Exercise
Week 1
Rep Goal ep Result
Week 3
ep Result
*Ratng
Exercise
Week 1
Rep Goal ep Result
ep Result
*Ratng
Day 2:
0
2/fail
Reps
Week 5: Deload
Exercise
Day 2:
0
Week 3
*Ratng
Weight
Day 1:
0
Day 2:
0
Rep Goal ep Result
Rep Goal ep Result
Week 3
Week 2
*Ratng
Weight
Day 1:
0
Day 2:
0
Rep Goal ep Result
Rep Goal ep Result
Week 4
*Ratng
Week 5: Deload
ep Result
*Ratng
Exercise
Sets
Weight
Exercise
Sets
Weight
Exercise
Sets
Weight
Exercise
Sets
Weight
Reps
Exercise
Sets
Weight
Rep Goal
Day 6:
0
4
0
3/fail
Day 6:
0
4
0
3/fail
Day 6:
0
4
0
2/fail
Day 6:
0
4
0
1/fail
Day 6:
0
2
0
reps of We
0
3
0
3/fail
0
3
0
3/fail
0
3
0
2/fail
0
3
0
1/fail
0
2
0
reps of We
0
3
0
3/fail
0
3
0
3/fail
0
3
0
2/fail
0
3
0
1/fail
0
2
0
reps of We
0
0
3
0
3/fail
0
3/fail
0
2/fail
0
1/fail
0
reps of We
0
3/fail
3
0
2/fail
3
0
1/fail
0
0
2
3
0
0
3
3/fail
0
0
3
0
0
0
3
3
2
0
reps of We
0
3
0
3/fail
0
3
0
3/fail
0
3
0
2/fail
0
3
0
1/fail
0
2
0
reps of We
0
3
0
3/fail
0
3
0
3/fail
0
3
0
2/fail
0
3
0
1/fail
Week 1
Exercise
Sets
Weight
Day 1:
0
3
0
0
2
0
0
2
0
2
Rep Goal ep Result
Week 2
*Ratng
Exercise
Sets
3/fail
Day 1:
0
3
0
3/fail
0
2
0
0
3/fail
0
2
0
3/fail
0
2
Week 1
Exercise
Sets
Weight
Day 2:
0
3
0
0
3
0
0
5
0
2
Rep Goal ep Result
Day 3:
0
Sets
*Ratng
Exercise
Sets
3/fail
0
2
0
2/fail
0
2
0
reps of We
0
3/fail
0
2
0
2/fail
0
2
0
reps of We
Weight
2
0
0
2
0
Weight
Day 4:
0
3
0
0
3
0
0
2
0
0
0
2
0
Weight
3
0
0
3
0
0
3/fail
0
2
1
0
3/fail
0
1
0
3/fail
0
3/fail
3
0
0
5
0
2
reps of We
3/fail
0
2
0
2/fail
0
2
0
reps of We
Rep Goal ep Result
*Ratng
Exercise
Sets
Weight
Sets
Weight
Rep Goal
2/fail
2
0
reps of We
2/fail
0
2
0
reps of We
0
2/fail
0
2
0
reps of We
1
0
2/fail
0
2
0
reps of We
1
0
2/fail
0
2
0
reps of We
0
3/fail
0
1
0
3/fail
0
Rep Goal ep Result
5
0
3/fail
0
2
Week 3
*Ratng
Exercise
Day 5:
0
Sets
Weight
Rep Goal ep Result
3
0
2/fail
3
0
2/fail
3/fail
0
0
3
0
0
3/fail
0
5
0
3/fail
0
2
Week 2
0
2
0
0
3/fail
0
2
2
0
3/fail
0
2
0
3/fail
0
Rep Goal ep Result
*Ratng
Day 4:
0
1
Rep Goal ep Result
Week 4: Deload
Exercise
2
0
0
Week 3
0
3
reps of We
reps of We
reps of We
3/fail
0
0
0
0
0
3/fail
2
2
0
0
3/fail
0
2
0
Weight
Rep Goal
2
3
Sets
Weight
0
3
Day 6:
0
Sets
Day 3:
0
0
0
Week 1
Exercise
2/fail
3/fail
Weight
*Ratng
2/fail
3/fail
Sets
Rep Goal ep Result
0
3/fail
0
Weight
0
0
2
Sets
2
0
0
Day 3:
0
2
3
0
Exercise
0
3/fail
0
reps of We
Week 4: Deload
0
3/fail
2
0
3/fail
3/fail
3
2
3/fail
0
Exercise
0
2/fail
2/fail
0
0
*Ratng
Week 2
*Ratng
2/fail
0
0
3
Rep Goal ep Result
reps of We
0
3
2
3
Weight
0
0
0
0
Day 6:
0
2
Day 4:
0
Week 1
3/fail
0
Week 3
Week 2
3/fail
Sets
Rep Goal ep Result
3/fail
0
2/fail
2
0
0
reps of We
0
0
0
3
0
3/fail
2
3
reps of We
2
0
2
0
0
0
0
5
0
Day 5:
0
2
2/fail
0
0
Exercise
2/fail
3/fail
3/fail
*Ratng
Rep Goal
0
3/fail
Sets
Weight
0
3/fail
3/fail
Exercise
Sets
0
Weight
*Ratng
Day 2:
0
3
Rep Goal ep Result
Week 4: Deload
Exercise
3
0
0
*Ratng
Weight
0
3
2
Rep Goal ep Result
Sets
3/fail
3/fail
Weight
Exercise
3/fail
0
Rep Goal ep Result
*Ratng
Day 2:
0
Day 4:
0
Sets
Rep Goal ep Result
Week 3
Week 2
Week 1
Exercise
reps of We
0
0
0
Day 5:
0
0
3/fail
2
Exercise
reps of We
2
0
2
Sets
0
0
5
0
Exercise
2
2/fail
0
0
Rep Goal
2/fail
3/fail
3/fail
3/fail
Weight
0
0
0
0
Sets
0
0
Sets
Exercise
2
0
Day 3:
0
Week 4: Deload
*Ratng
3
3
Exercise
Rep Goal ep Result
0
3
*Ratng
Weight
3/fail
0
3
2
Sets
3/fail
3/fail
0
Exercise
Day 1:
0
3/fail
Rep Goal ep Result
Week 3
*Ratng
Day 1:
0
Day 2:
0
Weight
Rep Goal ep Result
Week 2
Week 1
Exercise
Weight
Week 4: Deload
*Ratng
Exercise
Sets
Weight
Rep Goal
Day 5:
0
2
0
reps of We
2
0
reps of We
2/fail
0
0
2
0
reps of We
0
2/fail
0
2
0
reps of We
0
2/fail
0
2
0
reps of We
Week 3
*Ratng
Exercise
Sets
Weight
*Ratng
Exercise
Sets
Weight
Rep Goal
2/fail
Day 6:
0
2
0
reps of We
2/fail
0
2
0
reps of We
0
2/fail
0
2
0
reps of We
2
0
2/fail
0
2
0
reps of We
2
0
2/fail
0
2
0
reps of We
3/fail
Day 6:
0
3
0
3/fail
0
2
0
0
3/fail
0
2
2
0
3/fail
0
2
0
3/fail
0
Rep Goal ep Result
Week 4: Deload