Progress

Start date:
End date:

Starting Weight:
Ending Weight:

Write down the weight for each exercise, and try to increase it every two-three weeks. Feel
free to increase the number of reps if you run out of weight to add.

Dex:
Sets and Reps = Working sets and repetitions. Ex: 3 Sets of 8 reps will be written 3x8
DB = Dumbbell
OH = Overhead
Note: High reps = mind-muscle connection. When you do them, lower the weight if
needed and make sure you feel the muscle contracting. Don’t just mindlessly move
the weight.

Program
Push Emphasis

Exercise Weight Sets/Reps Notes

5 sets of 12 Reps
Pushup 5X12
each
Increase Weight as
OH Tricep Extension 4X12,10,8,6
you lower the reps
5 sets of 12 Reps.
Front Squat 5X12
Slow,Controlled
Increase Weight as
DB Upright Row 4X12,10,8,6
you lower the reps
Slow,Controlled
1-Arm Dumbbell Row 3X16
movement
Slow,Controlled
DB Romanian Deads 3X16
movement
Rest 1-2 days before doing Day 2

Legs Emphasis

Exercise Weight Sets/Reps Notes

Close Stance Feet 5 sets of 12 Reps
5X12
Forward Squats each
Increase Weight as
Stiff-Legged Deadlift 4X12,10,8,6
you lower the reps
 5 sets of 12 Reps.
DB Upright Row 5X12
Slow,Controlled
Slow,Controlled
Bent Over Row 4X16
movement
Arch the back,
DB Floor Press 3X16 shoulders back in a
‘superman stance’
Explosive Movement,
Kettlebell Swings 5X12,10,8,6,5
can use DB instead
Rest 1-2 days before doing Day 3

Pull Emphasis

Exercise Weight Sets/Reps Notes

Slow,Controlled
Wide Grip Pullup 4X16
movement
Increase Weight as
Row to Chest 4X12,10,8,6
you lower the reps
5 sets of 12 Reps.
Dumbbell Facepull 5X12
Slow,Controlled
Alternating Dumbbell Slow,Controlled
4X16
Curl movement
Feel the stretch in the
Dumbbell French lats and squeeze the
3X16
Press hands together for
the chest
Slow movement as
on the eccentric,
DB Romanian Deads 5X12,10,8,6,5
explosive on the
concentric

- Aim to train each one at least once. If possible, aim for 4 days.
Ex: Push E - off - Leg E - off - Pull E - Off - Push E - off - off
- Switch the order if some body parts are very sore.