Level 3 @ 1RIR

Back 14 Biceps 12
Chest 14 Triceps 10
F. Delts 8 Quads 12
S. Delts 6 Hams 10
R. Delts 6 Glutes 4
Traps 8 Calves 12

Workout Ex. No. Exercise Muscle Sets Range Rep Goal RIR Signal
A - Push 1 Face Pulls/Rotator Warmup - 2 - - -
A - Push 2 Barbell Benchpress Chest 4 L 6 1
A - Push 3 Seated Dumbell Shoulderpress F. Delts 4 M 10 1
A - Push 4 Cable Chest Flys Chest 2 H 20 1
A - Push 5 Cable Triceps Extensions (Overgrip) Triceps 3 M 10 1
A - Push 6 Dumbell Kickbacks Triceps 2 H 20 1
A - Push 7 Dumbell Lateral Raises S. Delts 3 M 10 1
A - Push 8
A - Push 9
A - Push 10
B - Pull 1 Face Pulls/Rotator Warmup - 2 - - -
B - Pull 2 Pull Ups Back 4 L 6 1
B - Pull 3 Cable Rows Back 3 M 12 1
B - Pull 4 Barbell Bicep Curls Biceps 4 M 12 1
B - Pull 5 Concentration Curl Biceps 2 H 20 1
B - Pull 6 Rear Delt Flys R. Delts 3 H 20 1
B - Pull 7 Barbell Bentover Shrugs Traps 3 M 12 1
B - Pull 8
B - Pull 9
B - Pull 10
C - Legs 1 High Bar Squats Quads 5 L 6 1
C - Legs 2 Leg Curls Hams 4 M 12 1
C - Legs 3 Leg Extension/Legpress Quads 3 H 20 1
C - Legs 4 Stiff Legged Deadlift Hams 2 M 12 1
C - Legs 5 Calf Raise Calves 4 M 12 1
C - Legs 6 Seated Calf Raise Calves 2 H 20 1
C - Legs 7
C - Legs 8
D - Push 1 Face Pulls/Rotator Warmup - 2 - - -
D - Push 2 Overhead Press F. Delts 4 L 6 1
D - Push 3 Dumbell Incline Benchpress Chest 4 M 10 1
D - Push 4 Cable Chest Flys Chest 2 M 10 1
D - Push 5 Chest Press Machine Chest 2 H 20 1
D - Push 6 Cable Hammer Triceps Triceps 3 H 20 1
D - Push 7 Bench Dips Triceps 2 M 12 1
D - Push 8 Dumbell Side Rows S. Delts 3 M 10 1
D - Push 9
D - Push 10
E - Pull 1 Face Pulls/Rotator Warmup - 2 - - -
E - Pull 2 Pendley Rows Back 4 L 6 1
E - Pull 3 Lat Pulldown Back 3 H 20 1
E - Pull 4 Standing Dumbell Curls Biceps 4 M 12 1
E - Pull 5 Hammer Curls Biceps 2 M 12 1
E - Pull 6 Dumbell Rear Delt Lateral Raise R. Delts 3 M 12 1
E - Pull 7 Dumbell Shrugs Traps 3 H 20 1
E - Pull 8 Dual Cable Shrug Traps 2 M 12 1
E - Pull 9
E - Pull 10
F - Legs 1 Deadlifts Hams 4 L 6 1
F - Legs 2 Hacksquats Quads 4 M 12 1
F - Legs 3 Lower Back/Glute Extension Glutes 4 H 20 1
F - Legs 4 Calf Raise Calves 4 H 20 1
F - Legs 5 Seated Calf Raise Calves 2 L 8 1
F - Legs 6
F - Legs 7
F - Legs 8