Column1 Column2 Column3

WEEK 1
DAY 1

Movement Sets
Rücken -
Latzugmaschine 3
Rudernmaschine 3
Schulter -
Seitenheben 3
Schulterpress 3
Rear delt machine 3
Trizeps -
unilateral Cable push down 3
dips (Machine) 3
Column1

Column2 Column3
DAY 2

Movement Sets
Brust 3
Db Flat Bench Press 3
Chest Press Machine 3
Fly chest Machine 3
Biceps
Db Curls (No Supenation) 3
Cable Curls 3
Hammer Curls
Db Shrugs 3
Movement Sets
Beine
Lying Leg curls 3
DAY 3

Squat 3
Leg extention 3
Leg Press 3
Calf standing Leg raises 2
DAY 4 Column1
Column2 Column3

Movement Sets
Rücken
Assisted Pull up 3
DB Rows 3
T-Bar Rows machine 3
Schulter
Y-Raises 3
Seated Barbell Overhead Press 3
Up-Right-Rows 3
Trizeps
Skull Crusher 3
Triceps push down 3
DAY 5 Column1

Column2 Column3

Movement Sets
Brust
Bench Press (Flat) 3
Chest Press Machine 3
Cable Cross Over 3
Bizeps
Preacher Curls (Unilateral) 3
Ez-Barbell Curls 3
Incline DB Curls 3
Cable Shrugs 3

Movement Sets
Beine 3
DAY 6

Deadlift 3
Back extention 3
Smith squat 3
Lunges 3
Leg Press calf raises 3
 üöäääääää

Column4 Column5 Column6 Column7 Column8 Column9 Column10

Reps %1RM RPE Journal

- - -
10-20 -
8-18
10-20 - -
12-20 -
6-15 -
10-20 -
- - -
8-20 -
6-18 -

Column4 Column5 Column6 Column7 Column8 Column9 Column10

Reps %1RM RPE Journal

8-20 -
8-20 -
6-20 -

8-20
10-30

10-30
Reps %1RM RPE Journal

10-30
4-15
10-25
5-20
10-30
Column4 Column5 Column6 Column7 Column8 Column9 Column10

Reps %1RM RPE Journal

10-25
8-20
10-25

10-25
5-15
10-25

8-20
5-25

Column4 Column5 Column6 Column7 Column8 Column9 Column10

Reps %1RM RPE Journal

5-15
8-20
10-25

6-20
6-18
6-20
10-25

Reps %1RM RPE Journal

5-15
5-30
5-20
5-30
8-20
Column11 Column12 Column13 Column14 Column15

Notes

Column11 Column12 Column13 Column14 Column15

Notes

Notes
Column11 Column12 Column13 Column14 Column15

Notes

Column11 Column12 Column13 Column14 Column15

Notes

Notes