DATE: February 19, 2018

Upper body
Day 1 strength Load
Exercise: Sets: Reps: 1st set 2nd set 3rd set
I. Shoulder Rotations 2 8 to 12
E. Shoulder Rotations 2 8 to 12
Leaning Lateral Flyes 3 8 to 12 5lbs 5lbs 5lbs
Inverted KB Raise 3 8 to 12 8kg 8kg 8kg
1 Arm Raised Farmer's C 2 x x x x
Bench Press WU 3 10,8,5 20kg 40kg 60kg
Bench Press 5 5 65kg 65kg 70kg
Lat Pull Down 5 5 150lbs 150lbs 160lbs
French Press 3 8 to 12 55lbs 55lbs 55lbs
1 Arm C. Rows 3 8 to 12 130lbs 130lbs 130lbs
I. DB Triceps Press 3 8 to 12 x x x
Triceps Push Down 3 8 to 12 130lbs 130lbs 130lbs
Face Pulls 3 8 to 12 140lbs 140lbs 150lbs

DATE: Ferbruary 6, 2018

Lower body
Day 2 strength
Exercise: Sets: Reps: 1st set 2nd set 3rd set
Front Squats 4 8 to 12 20kg 30kg 40kg
Squats 5 5 60kg 70kg 70kg

DB Romanian Deadlif 3 8 to 12 65lbs 65lbs 70lbs

Back Extension 3 8 to 12 x x x
Farmer's Carry 3 Around gym
Dead bugs 3 12 x x x
Anti Rotations 3 X secs x x x

DATE:

Upper body
small
Day 3 muscles
Exercise: Sets: Reps: 1st set 2nd set 3rd set
I. Shoulder Rotations 3 8 to 12
E. Shoulder Rotations 3 8 to 12
1 Armed Walks 3 -
Inch Worms 2 8 to 12
1 Armed DB Press 4 8 to 12
DB Rows 4 8 to 12
1 Arm Cable Rows 5 8 to 12
Plate Superset (5) 5 50 total
Face Pulls 3 8 to 12
Iso Military Press 5 6 to 8
Seated I.Biceps Curls 4 8 to 12
I. DB Triceps Press 4 8 to 12

DATE:
Lower body
Day 4 strength
Exercise: Sets: Reps:
Deadlif 5 5
Back Squat (Light) 4 8 to 12
Iso. Back Extension 5 6 to 12
Farmer's Carry 5 -
BB. Hips Extension 4 8 to 12
KB Swings 4 30 secs
Weighted Vs 3 8 to 12

DATE:
Upper body
Day 5 strength
Exercise: Sets: Reps:
I. Shoulder Rotations 2 8 to 12
E. Shoulder Rotations 2 8 to 12
Leaning Lateral Flyes 3 8 to 12
Inverted KB Raise 3 8 to 12
DB Press 3 8 to 12
Lat Pull Down (Narrow G.) 4 8 to 12
Bench Press (Light) 4 8 to 12
N. Grip Bench Press 3 8 to 12
1 Arm Cable Pulls 4 8 to 12
French Press 4 8 to 12
I. DB Triceps Press 4 8 to 12
V-Bar pulldown 3 8 to 12
Seated DB Press 4 8 to 12
Face Pulls 4 8 to 12
 May 28,2018

Load
4th set 5th set 1st set Reps 2nd set
x x 20lbs 12 30lbs
x x 10lbs 12 20lbs
x x 10lbs 8 10lbs
x x 8kg 10 8kg
x x x x x
x x 20kg 10 40kg
70kg 75kg *extra 3 reps 80kg 65kg 5 65kg
160lbs 160lbs 150lbs 5 160lbs
x x x x x
x x 130lbs 8 120lbs
x x 20lbs 12 25lbs
x x 110lbs 10 110lbs
x x 130lbs 12 140lbs

May 23, 2018

4th set 5th set 1st set Reps 2nd set

x x Bar 10 20kg
70kg 80kg 70kg 5 70kg

x x x x x
x x BW 10 BW
40kg ☑ 40kg
x x x x x
x x x x x

4th set 5th set 1st set Reps 2nd set

x x x
x x x
x x x
x x x
x x x
x x x
 x x x
x x x
x x x
x x x
x x x
x x x

May 25, 2018

1st set Reps 2nd set

90kg 5 90kg
30kg 10 30kg
x x x
40kg x 40kg
x x x
x x x
x x x

1st set Reps 2nd set

x x x
x x x
x x x
x x x
x x x
x x x
x x x
x x x
x x x
x x x
x x x
x x x
x x x
Reps 3rd set Reps 4th set Reps 5th set Reps
10 30lbs 10 x x x x
10 20lbs 10 x x x x
8 10lbs 8 x x x x
10 8kg 10 x x x x
x x x x x x x
8 60kg 5 x x x x
5 70kg 5 75kg 5 80kg 5
5 160lbs 5 170lbs 5 170lbs 5
x x x x x x x
10 120lbs 10 x x x x
10 25lbs 5 x x x x
10 110lbs 10 x x x x
8 140lbs 8 x x x x

Reps 3rd set Reps 4th set Reps 5th set Reps
8 35kg 8 x x x x
5 75kg 5 80kg 5 80kg 5

x x x x x x x
10 BW 10 x x x x
☑ 40kg ☑ x x x x
x x x x x x x
x x x x x x x

Reps 3rd set Reps 4th set Reps 5th set Reps
x x x x x x x
x x x x x x x
x x x x x x x
x x x x x x x
x x x x x x x
x x x x x x x
 x x x x x x x
x x x x x x x
x x x x x x x
x x x x x x x
x x x x x x x
x x x x x x x

Reps 3rd set Reps 4th set Reps 5th set Reps
5 90kg 5 100kg 5 100kg 5
10 30kg 10 x x x x
x x x x x x x
x 40kg x 40kg x x x
x x x x x x x
x x x x x x x
x x x x x x x

Reps 3rd set Reps 4th set Reps 5th set Reps
x x x x x x x
x x x x x x x
x x x x x x x
x x x x x x x
x x x x x x x
x x x x x x x
x x x x x x x
x x x x x x x
x x x x x x x
x x x x x x x
x x x x x x x
x x x x x x x
x x x x x x x
 June 4, 2018 MONDAY

Load
1st set Reps 2nd set Reps 3rd set Reps
10lbs 12 10lbs 12 x x
20lbs 12 20lbs 12 x x
5lbs 12 5lbs 12 5lbs 12
6kg 12 6kg 12 6kg 12
45lbs x 45lbs x x x
Bar 10 20kg 8 40kg 8
65kg 5 70kg 5 70kg 5
150lbs 5 160lbs 5 170lbs 5
50lbs 12 55lbs 10 55lbs 8
120lbs 10 120lbs 10 120lbs 10
25lbs 10 25lbs 10 25lbs 10
110lbs 10 110lbs 10 110lbs 10
130lbs 10 130lbs 10 130lbs 10

June 5, 2018 TUESDAY

Load
1st set Reps 2nd set Reps 3rd set Reps
Bar 12 20kg 8 20kg 8
70kg 5 80kg 5 80kg 5
*Red font means
superset 55lbs 12 55lbs 12 60lbs 8
BW 10 BW 10 BW 12
40kg x 40kg x 40kg x
BW 8 BW 8 BW 10
30lbs 30secs 30lbs 30secs 30lbs 30secs

June 7, 2018 THURSDAY

Load
1st set Reps 2nd set Reps 3rd set Reps
30lbs 12 30lbs 12 30lbs 12
20lbs 10 20lbs 10 20lbs 10
50lbs x 50lbs x 50lbs x
BW 8 BW 8 x x
45lbs 12 45lbs 12 50lbs 10
50lbs 10 50lbs 10 50lbs 10
 130lbs 10 130lbs 10 130lbs 10
15kg 10 15kg 10 15kg 10
130lbs 12 130lbs 12 130lbs 12
Bar 6 Bar 6 Bar 6
20lbs 10 20lbs 10 20lbs 10
20lbs 12 20lbs 12 20lbs 12

Load
1st set Reps 2nd set Reps 3rd set Reps

Load
1st set Reps 2nd set Reps 3rd set Reps
 June 11, 2018 MONDAY

Load
4th set Reps 5th set Reps 1st set Reps
x x x x 30lbs 12
x x x x 20lbs 12
x x x x 10lbs 10
x x x x 8kg 12
x x x x x x
60kg 5 x x Bar 12
75kg 5 80kg 5 70kg 5
170lbs 5 170lbs 5 160lbs 5
x x x x 55lbs 10
x x x x 120lbs 12
x x x x 20lbs 2
x x x x 120lbs 12
x x x x 130lbs 10

Load
4th set Reps 5th set Reps 1st set Reps
30kg 8 x x
80kg 5 85kg 5

x x x x
x x x x
x x x x
x x x x
x x x x

Load
4th set Reps 5th set Reps 1st set Reps
x x x x
x x x x
x x x x
x x x x
50lbs 12 x x
50lbs 10 x x
130lbs 10 130lbs 10
15kg 10 15kg 10
x x x x
Bar 6 Bar 6
20lbs 10 x x
20lbs 12 x x

Load
4th set Reps 5th set Reps 1st set Reps

Load
4th set Reps 5th set Reps 1st set Reps
2nd set Reps 3rd set Reps 4th set Reps 5th set
30lbs 12 x x x x x
20lbs 12 x x x x x
10lbs 10 10lbs 10 x x x
8kg 12 8kg 12 x x x
x x x x x x x
20kg 10 40kg 8 60kg 5 x
70kg 5 75kg 5 80kg 5 80kg
160lbs 5 170lbs 5 170lbs 5 170lbs
55lbs 10 55lbs 10 x x x
130lbs 8 130lbs 8 x x x
20lbs 2 20lbs 2 x x x
130lbs 8 130lbs 8 x x x
130lbs 10 140lbs 10 x x x

2nd set Reps 3rd set Reps 4th set Reps 5th set

2nd set Reps 3rd set Reps 4th set Reps 5th set
2nd set Reps 3rd set Reps 4th set Reps 5th set

2nd set Reps 3rd set Reps 4th set Reps 5th set
 Load
Reps 1st set Reps 2nd set Reps 3rd set
x
x
x
x
x
x
5
5
x
x
x
x
x

Load
Reps 1st set Reps 2nd set Reps 3rd set

Load
Reps 1st set Reps 2nd set Reps 3rd set
 Load
Reps 1st set Reps 2nd set Reps 3rd set

Load
Reps 1st set Reps 2nd set Reps 3rd set
Reps 4th set Reps 5th set Reps

Reps 4th set Reps 5th set Reps

Reps 4th set Reps 5th set Reps

Reps 4th set Reps 5th set Reps

Reps 4th set Reps 5th set Reps