Training Log - Week 1

Starting Bench Press Max: 100 Pounds

EXERCISE Day 1- Chest Flat Bench Press Incline Bench Press Dumbbell Flys Day 2- Legs Squats Leg Presses Leg Extensions Leg Curls Calf Raises Day 3- Back Pull ups Bent Over Barbell Rows Pull Downs (In Front) Supplemental Lift 1 Day 4- Shoulders Front Military Press Seated Dumbbell Presses Shrugs Supplemental Lift 1 Supplemental Lift 2 Day 5- Triceps/Biceps Close Grip Bench Press Close Grip Weighted Dips Lying Tricep Extensions Straight Bar Curls Alternating DB Curls Preacher Curls Day 6- Off Day 7- Off
warm up 8 reps 10 reps 8 reps 8 reps 8 reps until failure 8 reps 8 reps 8-10 reps 10-12 reps 6 reps 6 reps 10 reps 8 reps 8 reps 6 reps until failure 6 reps 6 reps 8-10 reps 10-12 reps 4 reps 4 reps 10 reps 8 reps 8 reps 4 reps until failure 4 reps 4 reps 8-10 reps 10-12 reps 2 reps Until failure 8 reps 8 reps 8 reps Until failure 8 reps 8 reps 5 reps Until failure 8 reps 8 reps 3 reps warm up /10 8 reps 8 reps 8-10 reps 8-10 reps 10-12 reps 10-12 reps 15-20 reps 70/5-6 5 reps 8 reps 8-10 reps 8-10 reps 10-12 reps 10-12 reps 15-20 reps 80/3-4 3 reps 8 reps 8-10 reps 8-10 reps 10-12 reps 10-12 reps 15-20 reps 85/1-2
Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps

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Training Log - Week 2

EXERCISE Day 1- Chest Flat Bench Press Incline Bench Press Nautilus Flys Day 2- Legs Squats Leg Presses Leg Extensions Leg Curls Calf Raises Day 3- Back Pull ups Bent Over Barbell Rows Pull Downs (In Front) Supplemental Lift 1 Day 4- Shoulders Seated DB Presses Front Military Press Shrugs Supplemental Lift 1 Supplemental Lift 2 Day 5- Triceps/Biceps Close Grip Weighted Dips Close Grip Bench Press Pushdowns Straight Bar Curls Alternating DB Curls Preacher Curls Day 6- Off Day 7- Off
warm up 8 reps 10 reps 8 reps 8 reps until failure 8 reps 8 reps 8 reps 8-10 reps 10-12 reps 6 reps 6 reps 10 reps 8 reps 8 reps until failure 6 reps 6 reps 6 reps 8-10 reps 10-12 reps 4 reps 4 reps 10 reps 8 reps 8 reps until failure 4 reps 4 reps 4 reps 8-10 reps 10-12 reps 2 reps Until failure 8 reps 8 reps 8 reps Until failure 8 reps 8 reps 5 reps Until failure 8 reps 8 reps 3 reps warm up /10 8 reps 8 reps 8-10 reps 8-10 reps 10-12 reps 10-12 reps 15-20 reps 75/5-6 5 reps 8 reps 8-10 reps 8-10 reps 10-12 reps 10-12 reps 15-20 reps 80/3-4 3 reps 8 reps 8-10 reps 8-10 reps 10-12 reps 10-12 reps 15-20 reps 90/1-2
Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps

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Training Log - Week 3

EXERCISE Day 1- Chest Incline Bench Press Flat Bench Press Cable Crossovers Day 2- Legs Squats Leg Presses Leg Extensions Leg Curls Calf Raises Day 3- Back Pull ups Bent Over Barbell Rows Pull Downs (In Front) Supplemental Lift 1 Day 4- Shoulders Shrugs Front Military Press Seated DB Press Supplemental Lift 1 Supplemental Lift 2 Day 5- Triceps/Biceps Close Grip Bench Press Close Grip Weighted Dips Lying Tricep Extensions Straight Bar Curls Alternating DB Curls Preacher Curls Day 6- Off Day 7- Off
10 reps 8 reps 8 reps 8 reps 8 reps 8 reps Until failure 8 reps 8 reps 8-10 reps 10-12 reps 10 reps 6 reps 6 reps 8 reps 8 reps 6 reps Until failure 6 reps 6 reps 8-10 reps 10-12 reps 10 reps 4 reps 4 reps 8 reps 8 reps 4 reps Until failure 4 reps 4 reps 8-10 reps 10-12 reps Until failure 8 reps 8 reps 8 reps Until failure 8 reps 8 reps 5 reps Until failure 8 reps 8 reps 3 reps warm up /10 55/failure 8 reps 8-10 reps 8-10 reps 10-12 reps 10-12 reps 15-20 reps 5-6 reps 55/failure 8 reps 8-10 reps 8-10 reps 10-12 reps 10-12 reps 15-20 reps 3-4 reps 55/failure 8 reps 8-10 reps 8-10 reps 10-12 reps 10-12 reps 15-20 reps 1-2 reps
Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps

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Training Log - Week 4

EXERCISE Day 1- Chest Flat Bench Press Incline DB Presses Incline DB Flys Day 2- Legs Squats Leg Presses Leg Extensions Leg Curls Calf Raises Day 3- Back Pull ups Bent Over Barbell Rows Pull Downs (In Front) Supplemental Lift 1 Day 4- Shoulders Front Military Press Seated DB Presses Shrugs Supplemental Lift 1 Supplemental Lift 2 Day 5- Triceps/Biceps Close Grip Weighted Dips Close Grip Bench Press Rope Pushdowns Straight Bar Curls Alternating DB Curls Preacher Curls Day 6- Off Day 7- Off
Warm up 8 reps 10 reps 8 reps 8 reps Until failure 8 reps 8 reps 8 reps 8-10 reps 10-12 reps 8 reps 6 reps 10 reps 8 reps 8 reps Until failure 6 reps 6 reps 6 reps 8-10 reps 10-12 reps 5 reps 4 reps 10 reps 8 reps 8 reps Until failure 4 reps 4 reps 4 reps 8-10 reps 10-12 reps Until failure 8 reps 8 reps 8 reps Until failure 8 reps 8 reps 5 reps Until failure 8 reps 8 reps 3 reps warm up /10 8 reps 8 reps 8-10 reps 8-10 reps 10-12 reps 10-12 reps 15-20 reps 80/5-6 8 reps 8 reps 8-10 reps 8-10 reps 10-12 reps 10-12 reps 15-20 reps 85/3-4 8 reps 8 reps 8-10 reps 8-10 reps 10-12 reps 10-12 reps 15-20 reps 100/1-2
Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps

2 reps

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Training Log - Week 5

EXERCISE Day 1- Chest Flat Bench lower reps Flat Bench upper reps Any chest machine Day 2- Legs Squats Leg Presses Leg Extensions Leg Curls Calf Raises Day 3- Back Pull ups Bent Over Barbell Rows Pull Downs (In Front) Supplemental Lift 1 Day 4- Shoulders Seated DB Presses Front Military Press Shrugs Supplemental Lift 1 Supplemental Lift 2 Day 5- Triceps/Biceps Close Grip Bench Press Close Grip Weighted Dips Rope Pushdowns Straight Bar Curls Alternating DB Curls Preacher Curls Day 6- Off Day 7- Off
Warm up 8 reps 10 reps 8 reps 8 reps 8 reps Until failure 8 reps 8 reps 8-10 reps 10-12 reps 8 reps 6 reps 10 reps 8 reps 8 reps 6 reps Until failure 6 reps 6 reps 8-10 reps 10-12 reps 5 reps 4 reps 10 reps 8 reps 8 reps 4 reps Until failure 4 reps 4 reps 8-10 reps 10-12 reps Until failure 8 reps 8 reps 8 reps Until failure 8 reps 8 reps 5 reps Until failure 8 reps 8 reps 3 reps warm up /10 45/10 10 reps 8-10 reps 8-10 reps 10-12 reps 10-12 reps 15-20 reps
Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps

This is your only light week for chest. Dont over do it. 45/10 45/10 10 reps 8-10 reps 8-10 reps 10-12 reps 10-12 reps 15-20 reps 45/10 45/10 10 reps 8-10 reps 8-10 reps 10-12 reps 10-12 reps 15-20 reps 45/10

2 reps

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Training Log - Week 6

EXERCISE Day 1- Chest Flat Bench Press Incline DB Presses Cable Crossovers Day 2- Legs Squats Leg Presses Leg Extensions Leg Curls Calf Raises Day 3- Back Pull ups Bent Over Barbell Rows Pull Downs (In Front) Supplemental Lift 1 Day 4- Shoulders Front Military Press Seated DB Presses Shrugs Supplemental Lift 1 Supplemental Lift 2 Day 5- Triceps/Biceps Close Grip Weighted Dips Close Grip Bench Press Incline Tricep Extensions Straight Bar Curls Alternating DB Curls Preacher Curls Day 6- Off Day 7- Off
Warm up 8 reps 10 reps 8 reps 8 reps Until failure 8 reps 8 reps 8 reps 8-10 reps 10-12 reps 8 reps 6 reps 10 reps 8 reps 8 reps Until failure 6 reps 6 reps 6 reps 8-10 reps 10-12 reps 5 reps 4 reps 10 reps 8 reps 8 reps Until failure 4 reps 4 reps 4 reps 8-10 reps 10-12 reps Until failure 8 reps 8 reps 8 reps Until failure 8 reps 8 reps 5 reps Until failure 8 reps 8 reps 3 reps warm up /10 8 reps 8 reps 8-10 reps 8-10 reps 10-12 reps 10-12 reps 15-20 reps 85/5-6 8 reps 8 reps 8-10 reps 8-10 reps 10-12 reps 10-12 reps 15-20 reps 90/3-4 8 reps 8 reps 8-10 reps 8-10 reps 10-12 reps 10-12 reps 15-20 reps 110/1-2
Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps

2 reps

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Training Log - Week 7

EXERCISE Day 1- Chest Incline Bench Press Flat Bench Press Decline DB Flys Day 2- Legs Squats Leg Presses Leg Extensions Leg Curls Calf Raises Day 3- Back Pull ups Bent Over Barbell Rows Pull Downs (In Front) Supplemental Lift 1 Day 4- Shoulders Shrugs Seated DB Press Machine Presses Supplemental Lift 1 Supplemental Lift 2 Day 5- Triceps/Biceps Close Grip Weighted Dips Lying Tricep Extensions DB Overhead Extensions Straight Bar Curls Alternating DB Curls Preacher Curls Day 6- Off Day 7- Off
10 reps 8 reps 8 reps 8 reps 8 reps Until failure 8 reps 8 reps 8 reps 8-10 reps 10-12 reps 10 reps 6 reps 6 reps 8 reps 8 reps Until failure 6 reps 6 reps 6 reps 8-10 reps 10-12 reps 10 reps 4 reps 4 reps 8 reps 8 reps Until failure 4 reps 4 reps 4 reps 8-10 reps 10-12 reps Until failure 8 reps 8 reps 8 reps Until failure 8 reps 8 reps 5 reps Until failure 8 reps 8 reps 3 reps warm up /10 55/failure 8 reps 8-10 reps 8-10 reps 10-12 reps 10-12 reps 15-20 reps 5-6 reps 65/failure 8 reps 8-10 reps 8-10 reps 10-12 reps 10-12 reps 15-20 reps 3-4 reps 75/failure 8 reps 8-10 reps 8-10 reps 10-12 reps 10-12 reps 15-20 reps 1-2 reps 55/failure
Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps

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Training Log - Week 8

EXERCISE Day 1- Chest (Negatives) Flat Bench Press Negatives warm up /10 Incline Bench Press (Light) Any Flys Day 2- Legs Squats Leg Presses Leg Extensions Leg Curls Calf Raises Day 3- Back Pull ups Bent Over Barbell Rows Pull Downs (In Front) Supplemental Lift 1 Day 4- Shoulders Front Military Press Seated DB Press Shrugs Supplemental Lift 1 Supplemental Lift 2 Day 5- Triceps/Biceps Close Grip Bench Press Close Grip Weighted Dips Bent Over Rope Pushdowns Straight Bar Curls Alternating DB Curls Preacher Curls Day 6- Off Day 7- Off
10 reps 8 reps 10 reps 8 reps 8 reps 8 reps Until failure 8 reps 8 reps 8-10 reps 10-12 reps 10 reps 6 reps 10 reps 8 reps 8 reps 6 reps Until failure 6 reps 6 reps 8-10 reps 10-12 reps 10 reps 4 reps 10 reps 8 reps 8 reps 4 reps Until failure 4 reps 4 reps 8-10 reps 10-12 reps Until failure 8 reps 8 reps 8 reps Until failure 8 reps 8 reps 5 reps Until failure 8 reps 8 reps 3 reps 8-10 reps 8 reps 8-10 reps 8-10 reps 10-12 reps 10-12 reps 15-20 reps
Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps

Make sure you get a good stretch today. Negatives 100/failure 8-10 reps 8 reps 8-10 reps 8-10 reps 10-12 reps 10-12 reps 15-20 reps Negatives 145/failure 8-10 reps 8 reps 8-10 reps 8-10 reps 10-12 reps 10-12 reps 15-20 reps Negatives 85/failure 8-10 reps

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Training Log - Week 9

EXERCISE Day 1- Chest Flat Bench Press Incline Bench Press Decline DB Flys Day 2- Legs Squats Leg Presses Leg Extensions Leg Curls Calf Raises Day 3- Back Pull ups Bent Over Barbell Rows Pull Downs (In Front) Supplemental Lift 1 Day 4- Shoulders Seated Dumbbell Presses Front Military Press Shrugs Supplemental Lift 1 Supplemental Lift 2 Day 5- Triceps/Biceps Close Grip Weighted Dips Close Grip Bench Press Lying Tricep Extensions Straight Bar Curls Alternating DB Curls Preacher Curls Day 6- Off Day 7- Off
warm up 8 reps 10 reps 8 reps 8 reps until failure 8 reps 8 reps 8 reps 8-10 reps 10-12 reps 8 reps 6 reps 10 reps 8 reps 8 reps until failure 6 reps 6 reps 6 reps 8-10 reps 10-12 reps 6 reps 4 reps 10 reps 8 reps 8 reps until failure 4 reps 4 reps 4 reps 8-10 reps 10-12 reps 4 reps Until failure 8 reps 8 reps 8 reps Until failure 8 reps 8 reps 5 reps Until failure 8 reps 8 reps 3 reps warm up /10 8 reps 8 reps 8-10 reps 8-10 reps 10-12 reps 10-12 reps 15-20 reps 90/5-6 5 reps 8 reps 8-10 reps 8-10 reps 10-12 reps 10-12 reps 15-20 reps 100/3-4 3 reps 8 reps 8-10 reps 8-10 reps 10-12 reps 10-12 reps 15-20 reps 125/1-2
Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps

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Training Log - Week 10

EXERCISE Day 1- Chest Flat Bench Press Incline Bench Press DB Flys Day 2- Legs Squats Leg Presses Leg Extensions Leg Curls Calf Raises Day 3- Back Pull ups Bent Over Barbell Rows Pull Downs (In Front) Supplemental Lift 1 Day 4- Shoulders Front Military Press Seated DB Press Shrugs Supplemental Lift 1 Supplemental Lift 2 Day 5- Triceps/Biceps Close Grip Bench Press Pushdowns Lying Tricep Extensions Straight Bar Curls Alternating DB Curls Preacher Curls Day 6- Off Day 7- Off
warm up 8 reps 10 reps 8 reps 8 reps 8 reps 8 reps 8 reps 8 reps 8-10 reps 10-12 reps 8 reps 6 reps 10 reps 8 reps 8 reps 6 reps 6 reps 6 reps 6 reps 8-10 reps 10-12 reps 5 reps 4 reps 10 reps 8 reps 8 reps 4 reps 4 reps 4 reps 4 reps 8-10 reps 10-12 reps 2 reps Until failure 8 reps 8 reps 8 reps Until failure 8 reps 8 reps 5 reps Until failure 8 reps 8 reps 3 reps warm up /10 8 reps 8 reps 8-10 reps 8-10 reps 10-12 reps 10-12 reps 15-20 reps 95/5-6 5 reps 8 reps 8-10 reps 8-10 reps 10-12 reps 10-12 reps 15-20 reps 100/3-4 3 reps 8 reps 8-10 reps 8-10 reps 10-12 reps 10-12 reps 15-20 reps 135/1-2
Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps

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