EXERCISE

SET#1

SET#2

SET#3

SET#4

Bench Press (CHEST)

12 Reps

10 Reps

10 Reps

8 Reps

Barbell Curl (BICEPS)

12 Rrep

10 Reps

10 Reps

French Press (TRICEPS)

12 Reps

10 Reps

10 Reps

Bent Over Row (LATS)

12 Reps

10 Reps

10 Reps

8 Reps

Military Press (SHOULDERS)

12 Reps

10 Reps

10 Reps

Shrugs (TRAPEZIUS)

12 Reps

10 Reps

10 Reps

Squats (THIGH)

12 Reps

10 Reps

10 Reps

8 Reps

SET#1

SET#2

SET#3

SET#4

WEEK#1

55% of Max

60% of Max

60% of Max

65% of Max

WEEK#2

60% of Max

65% of Max

65% of Max

70% of Max

WEEK#3

65% of Max

70% of Max

70% of Max

75% of Max

WEEK#4

70% of Max

75% of Max

75% of Max

80% of Max

WEEK#5

70% of Max

75% of Max

75% of Max

80% of Max

WEEK#6

70% of Max

75% of Max

75% of Max

80% of Max

Enter Your Multi Rep Poundage
# REPS With This Weight 123456789101112131415

Your One REP MAX =