Date

WORKOUTS R W E Rest Notes R W E Rest Notes

Flat Dumbbell Press

See Tutorial Video

Set 1: 6-10
Set 2: 6-10
Set 3: 6-10
DB Chest Supported
Row (mid/upper
back)
See Tutorial Video

Set 1: 8-12
Set 2: 8-12
Set 3: 8-12
Seated Mid-Chest
Cable Fly
See Tutorial Video
Set 1: 10-15
Set 2: 10-15
Set 3: 10-15

Lat Pulldown

See Tutorial Video

Set 1: 8-12
Set 2: 8-12
Set 3: 8-12

Cable Lateral Raise

See Tutorial Video

Set 1: 10-20
Set 2: 10-20
Set 3: 10-20
Behind Body Cable
Curls
See Tutorial Video
Set 1: 10-15
Set 2: 10-15
Cable Pushdowns*

See Tutorial Video

Set 1: 10-15
Set 2: 10-15
Set 3: 10-15
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Notes R W E Rest Notes R W E Rest Notes
R W E Rest Notes R W E Rest Notes R W E Rest
Notes R W E Rest Notes R W E Rest Notes
R W E Rest Notes R W E Rest Notes R W E Rest
Notes R W E Rest Notes R W E Rest Notes
R W E Rest Notes R W E Rest Notes R W E Rest
Notes R W E Rest Notes R W E Rest Notes
R W E Rest Notes R W E Rest Notes R W E Rest
Notes R W E Rest Notes R W E Rest Notes
R W E Rest Notes R W E Rest Notes R W E Rest
Notes R W E Rest Notes R W E Rest Notes
R W E Rest Notes R W E Rest Notes RW E Rest
Notes R W E Rest Notes R W E Rest Notes
R W E Rest Notes R W E Rest Notes R W E Rest
Notes
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WORKOUTS R W E Rest Notes R W E Rest Notes

Barbell Back Squat

See Tutorial Video

Set 1: 6-10
Set 2: 6-10
Set 3: 6-10

Seated Leg
A1
Curls

See Tutorial Video

Set 1: 10-15
Set 2: 10-15
SUPERSET A

Set 3: 10-15

Seated Leg
A2
Extensions

See Tutorial Video

Set 1: 10-15
Set 2: 10-15
Set 3: 10-15

Hyperextensions
(back/hamstring)

See Tutorial Video

Set 1: 10-15
Set 2: 10-15
Set 3: 10-15

Standing Weighted
Calf Raise

See Tutorial Video

Set 1: 10-15
Set 2: 10-15
Set 3: 10-15
R W E Rest Notes R W E Rest Notes R W E Rest
Notes R W E Rest Notes R W E Rest Notes
R W E Rest Notes R W E Rest Notes R W E Rest
Notes R W E Rest Notes R W E Rest Notes
R W E Rest Notes R W E Rest Notes R W E Rest
Notes R W E Rest Notes R W E Rest Notes
R W E Rest Notes R W E Rest Notes R W E Rest
Notes R W E Rest Notes R W E Rest Notes
R W E Rest Notes R W E Rest Notes R W E Rest
Notes R W E Rest Notes R W E Rest Notes
R W E Rest Notes R W E Rest Notes R W E Rest
Notes R W E Rest Notes R W E Rest Notes
R W E Rest Notes R W E Rest Notes R W E Rest
Notes R W E Rest Notes R W E Rest Notes
R W E Rest Notes R W E Rest Notes R W E Rest
Notes R W E Rest Notes R W E Rest Notes
R W E Rest Notes R W E Rest Notes RW E Rest
Notes R W E Rest Notes R W E Rest Notes
R W E Rest Notes R W E Rest Notes R W E Rest
Notes
 Date
WORKOUTS R W E Rest Notes R W E Rest Notes
Low Incline Dumbbell
Press
See Tutorial Video
Set 1: 6-10
Set 2: 6-10
Set 3: 6-10

(Weighted) Pull-Ups

See Tutorial Video

Set 1: 6-10
Set 2: 6-10
Set 3: 6-10
Seated Mid-Chest
Cable Fly
See Tutorial Video
Set 1: 10-15
Set 2: 10-15
Set 3: 10-15
Seated Cable Row
(mid/upper back)
See Tutorial Video
Set 1: 8-12
Set 2: 8-12
Set 3: 8-12
Dumbbell Lateral
Raise
See Tutorial Video
Set 1: 10-20
Set 2: 10-20
Set 3: 10-20
Incline DB Overhead
Extensions
See Tutorial Video
Set 1: 10-15
Set 2: 10-15
Set 3: 10-15
Incline Dumbbell
Curls
See Tutorial Video
Set 1: 8-12
Set 2: 8-12
R W E Rest Notes R W E Rest Notes R W E Rest
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R W E Rest Notes R W E Rest Notes R W E Rest
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R W E Rest Notes R W E Rest Notes R W E Rest
Notes R W E Rest Notes R W E Rest Notes
R W E Rest Notes R W E Rest Notes R W E Rest
Notes R W E Rest Notes R W E Rest Notes
R W E Rest Notes R W E Rest Notes R W E Rest
Notes R W E Rest Notes R W E Rest Notes
R W E Rest Notes R W E Rest Notes R W E Rest
Notes R W E Rest Notes R W E Rest Notes
R W E Rest Notes R W E Rest Notes R W E Rest
Notes R W E Rest Notes R W E Rest Notes
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 H
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Low Incline Dumbbell Press

Incline Machine Chest Press
Incline Machine Chest Press

Dumbbell Fly
Banded Push-Ups

Barbell Curl
Incline DB Overhead Extensions
 Date
WORKOUTS R W E Rest Notes R W E Rest Notes

Barbell Hip Thrust

See Tutorial Video

Set 1: 10-15
Set 2: 10-15
Set 3: 10-15
Barbell Romanian
Deadlift
See Tutorial Video
Set 1: 6-10
Set 2: 6-10
Set 3: 6-10
Front Foot Elevated
Reverse Lunge
See Tutorial Video
Set 1: 6-10 per leg
Set 2: 6-10 per leg
Set 3: 6-10 per leg
Standing Weighted
Calf Raise
See Tutorial Video
Set 1: 10-15
Set 2: 10-15
Set 3: 10-15
R W E Rest Notes R W E Rest Notes R W E Rest
Notes R W E Rest Notes R W E Rest Notes
R W E Rest Notes R W E Rest Notes R W E Rest
Notes R W E Rest Notes R W E Rest Notes
R W E Rest Notes R W E Rest Notes R W E Rest
Notes R W E Rest Notes R W E Rest Notes
R W E Rest Notes R W E Rest Notes R W E Rest
Notes R W E Rest Notes R W E Rest Notes
R W E Rest Notes R W E Rest Notes R W E Rest
Notes R W E Rest Notes R W E Rest Notes
R W E Rest Notes R W E Rest Notes R W E Rest
Notes R W E Rest Notes R W E Rest Notes
R W E Rest Notes R W E Rest Notes R W E Rest
Notes R W E Rest Notes R W E Rest Notes
R W E Rest Notes R W E Rest Notes R W E Rest
Notes R W E Rest Notes R W E Rest Notes
R W E Rest Notes R W E Rest Notes RW E Rest
Notes R W E Rest Notes R W E Rest Notes
R W E Rest Notes R W E Rest Notes R W E Rest
 g
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Notes b
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Low Incline Dumbbell Press

Incline Machine Chest Press
Low Incline Smith Machine Press

(Banded) Decline Push-Ups

Standing Mid-Chest Cable Fly