Sheet1 Split Upper/Power Weighted Pullups Bent Over Rows Rack Chiins Bench Press Weighted Dips Dumbell

Shoulder Ex Barl Curls Skull Crushers Lower/Power Squats Hack Squat Machine Leg Extensions Deadlift Leg Curl Calf Presses Back & Shoulder/Hypertrophy Bent Over Rows Rack Chins Seated Cable Row Incline Shrugs Close Grip Pulldowns Shoulder Db Presses Upright Rows Side Lateral Db raises Lower/Hypertrophy Squats Hack Squat Machine Leg Press Leg Extensions Deadlift Lying Leg Curl Seated Leg Curl Calf Presses Seated Calf raise Chest & Arms/Hypertrophy Dumbell Press Incline Dumbell Press Chest Press Upward Flies Ez Barl Curl Concentration curl Incline Spider Curls Ez Skull Crusher Cable Press Downs Cable Kick Backs 3 (3-5) 2 (6-10) 2 (6-10) 3 (5-8) 2 (6-10) 2 (6-10) 6 3 (8-12) 3 (8-12) 2 (12-15) 2 (15-20) 3 (8-12) 2 (12-15) 3 (15-20) 6 3 (8-12) 2 (12-15) 3 (15-20) 3 (8-12) 2 (12-15) 2 (15-20) 4 (10-12) 3 (15-20) 6 3 (8-12) 3 (12-15) 2 (15-20) 3 (8-12) 2 (12-15) 2 (15-20) 3 (8-12) 2 (12-15) 2 (15-20) 3 3 (3-5) 2 (6-10) 2 (6-10) 3 (3-5) 2 (6-10) 3 (6-10) 3 (6-10) 3 (6-10) Exercise Sets Rep Range Start Weight

Page 1