8/16 CHEST SHOULDERS 8/23 CHEST SHOULDERS

Weight Reps Weight Reps

Chest Press 80 9.7.5 Chest Press 80 10.10.7
Chest Fly 70 8.7.5 Chest Fly 70 10.7.7
Uppercuts 60 7.7.6 Uppercuts 60 10.8.7
Shoulder Press 100 8.7.- Shoulder Press 90 10.10.0
Shoulder Side Fly 10 11 Shoulder Side Fly 10 11
Lat Delt Raise Lat Delt Raise
Shoulder Shrug 150 50 Shoulder Shrug 150 50

8/17 LEGS 8/24 LEGS

Weight Reps Weight Reps
Bulgarian Split 55 9.8.5 Bulgarian Split 55 10.10.10 Left leg ne
Side Leg Raise 40 Side Leg Raise 40
Inner Thigh 40 Inner Thigh 40
Leg Extension 60 Leg Extension 60 ✅ 13.12.10
Hamstring Curl 50 Hamstring Curl 60 10.9.8 engage left
Calf Raises 50 10.10.9 Calf Raises 50 10.10.10
*ABS 90 ✅ 13.11.10

8/18 LATS BACK 8/25 LATS BACK

Weight Reps Weight Reps
Pull Ups 20 9.6.5 Pull Ups 20 10.7.6
Lat Pulldown 90 10.9.6 Lat Pulldown 90 ✅ 11.10.10
Seated Mid Row 100 ✅ 12.10.9 Seated Mid Row 110 7.6.5
Bicep Curl 110 10.7.4 Bicep Curl 110 10.9.9
Tricep Pulldown 20 ✅ 10.10.10 Tricep Pulldown 30 10.10.8
Single Arm Shrug 110 15.15.15 quick but c

8/19 CHEST SHOULDERS 8/26 CHEST SHOULDERS

Weight Reps Weight Reps
Chest Press 80 ~10.8.5 Chest Press 80 ~10.10.7
Chest Fly 70 10.9.9 Chest Fly 70 10.9.9
Uppercuts 60 10.9.1 Uppercuts 60 12.0.0
Shoulder Press 90 10.9.6 Shoulder Press 90 ✅ 10.10.10 wrist form
Shoulder Side Fly 20 9.5.3 Shoulder Side Fly 20 10.8.4 assisted
Lat Delt Raise Lat Delt Raise 60 10.9.5
Single Arm Shrug 80 12.10.10 *INNER THIGH focus on us

8/20 LEGS 8/27 LEGS

Weight Reps Weight Reps
Bulgarian Split 55 10.9.6 Bulgarian Split 55 10.8.7
Side Leg Raise 40 Side Leg Raise 40
Inner Thigh 40 Inner Thigh 40
Leg Extension 60 Leg Extension 70 ✅ 12.10.10
Hamstring Curl 50 ✅ 13.10.10 Hamstring Curl 60 10.10.10 use only le
Calf Raises 50 11.8.6 Calf Raises 50 ✅ 11.10.10

8/21 LATS BACK 8/28 LATS BACK

Weight Reps Weight Reps
Pull Ups 20 9.6.5 Pull Ups 20 11*.8.7
Lat Pulldown 90 10.9.6 Lat Pulldown 100 10.9.7
Seated Mid Row 100 12.10.9 Seated Mid Row 110 9.6.6
Bicep Curl 110 10.7.4 Bicep Curl 110 ✅ 11.10.10
Tricep Pulldown 20 10.10.10 Tricep Pulldown 40 8.10.0
Single Arm Shrug 110 15.15.15
*ABS 100 ✅ 13.12.13
 8/30 CHEST SHOULDERS 9/6 CHEST SHOULDERS
Weight Reps Weight Reps
Chest Press 80 ✅ ~11.10.9 Chest Press 90 6.5.4
Chest Fly 70 10.10.9 Chest Fly 70 10.10.12
Uppercuts 70 10.10.6 Uppercuts 70 ✅ 10.10.10
Shoulder Press 100 7.9.7 Seated Mid Row 110 ✅ 10.10.10
Shoulder Side Fly 20 7.6.7 Tricep Pushdown 40 10.10.6
Lat Delt Raise 60 12.10.5
*INNER THIGH 20 knee doesn*INNER THIGH 20

8/31 LEGS 9/7 LEGS

Weight Reps Weight Reps
Bulgarian Split 55 10.10.10 Bulgarian Split 60 8.7.7 dont lock
Side Leg Raise 40 Side Leg Raise 40
Inner Thigh 40 Inner Thigh 40
Leg Extension 80 10.10.10 Leg Extension 90 11.10.10
Hamstring Curl 60 ✅ 11.10.10 Hamstring Curl 70 ✅ 10.10.10
Calf Raises 60 11.10.10 Calf Raises 60 10.10.8
ABS 110 10.7 ABS 110 10.7

9/1 LATS BACK 9/8 LATS BACK

Weight Reps Weight Reps
Pull Ups 20 9.9.9 Pull Ups 20 10.8.7
Lat Pulldown 100 10.10.10 Lat Pulldown 100 10.9.8
Seated Mid Row 110 10.10.0 Shoulder Press 100 ✅ 10.10.10
Bicep Curl dont use
110 ✅ wrist, use biceps only Shoulder Fly 20 10.7.0
Tricep Pulldown 40 10.9 Bicep Curl 110 ✅ 10.10.10
Single Arm Shrug 120 Single Arm Shrug 120

9/2 CHEST SHOULDERS 9/9 CHEST SHOULDERS

Weight Reps Weight Reps
Chest Press 90 5.5.4 Chest Press 90 7.6.4
Chest Fly 70 10.10.0 Chest Fly 80 10.10.6
Uppercuts 70 Uppercuts 80 8.7.0
Shoulder Press 100 Seated Mid Row 120 7.5
Shoulder Side Fly 20 Tricep Pushdown 40 ✅ 10.10.10
Lat Delt Raise 60
*INNER THIGH 20

9/3 LEGS 9/10 LEGS

Weight Reps Weight Reps
Bulgarian Split 55 ✅ 10.10.10 Bulgarian Split 60 10.9.8
Side Leg Raise 40 Side Leg Raise 40
Inner Thigh 40 Inner Thigh 40
Leg Extension 80 11.10.10 Leg Extension 100 11.10.12
Hamstring Curl 70 10.9.8 Hamstring Curl 80 9.6.5
Calf Raises 60 11.10.10
ABS 110 10.7

9/11 LATS BACK

Weight Reps
Pull Ups 20 10.10.8
Lat Pulldown 100 10.10.10
Shoulder Press 110 7.6.3
Shoulder Fly 20 10.10.5
Bicep Curl 110 ✅ 10.10.10
Single Arm Shrug 120
Calf Raises 60 11.10.10
ABS 110 10.7
 9/13 CHEST SHOULDERS 9/20 CHEST SHOULDERS
Weight Reps Weight Reps
Chest Press 90 8.7.6 Chest Press 90 10.8.7
Chest Fly 80 10.10.7 Chest Fly 80 10.9.9
Uppercuts 80 8.7.0 Uppercuts 80 10.10.8
Seated Mid Row 120 10.8.7 Seated Mid Row 120 ✅ 10.10.11
Tricep Pushdown 50 6.0.0 Tricep Pushdown 50 6.0.0
Bicep Curl 120 9.8.10 Single Arm Shrug 120 25.22.18
Single Arm Shrug 120 25.22.18 ABS 110 10.7

9/14 LEGS 9/21 LEGS

Weight Reps Weight Reps
Bulgarian Split 60 10.10.0 Bulgarian Split 75 7.7.5
Side Leg Raise 40 Side Leg Raise 40
Inner Thigh 40 Inner Thigh 40
Hamstring Curl 80 10.5.10 Hamstring Curl 80 10.11.10
Leg Extension 110 10.10.6 Leg Extension 120 10.10.6
Calf Raises 60 10.10.8 Calf Raises 60 10.10.8
Bicep Curl 120 ✅ 10.10.10

9/15 LATS BACK 9/22 LATS BACK

Weight Reps Weight Reps
Pull Ups 20 ✅ 10.10.10 Pull Ups 30 7.6.5
Lat Pulldown 100 ✅ 10.10.10 Lat Pulldown 110 8.6.7
Shoulder Press 110 9.8.6 Shoulder Press 110 ✅ 9.10.12
Shoulder Fly 20 10.10.5 Shoulder Fly 20 8.7.5
Calf Raises 60 11.10.10 Calf Raises 60 10.8.10

9/23 CHEST SHOULDERS

9/16 CHEST SHOULDERS Weight Reps
Weight Reps Chest Press 90 10.9.7
Chest Press 90 9.8.7 Chest Fly 80 10.10.9
Chest Fly 80 10.10.9 Uppercuts 80 10.8.8
Uppercuts 80 10.7.5 Seated Mid Row 130 8.7.5
Seated Mid Row 120 10.10.7 Tricep Pushdown 50 10.7.0
Tricep Pushdown 50 6.0.0 Single Arm Shrug 120 25.22.18
Bicep Curl 120 10.7.0 ABS 110 10.7
Single Arm Shrug 120 25.22.18
ABS 110 10.7 9/24 LEGS
Weight Reps
9/17 LEGS Bulgarian Split 75 8.8.6
Weight Reps Side Leg Raise 40
Bulgarian Split 60 ✅ 10.10.10 Inner Thigh 40
Side Leg Raise 40 Hamstring Curl 80 ✅ 12.11.11
Inner Thigh 40 Leg Extension 120 10.10.6
Hamstring Curl 80 10.10.5 Calf Raises 60 10.10.8
Leg Extension 110 ✅ 10.10.12
Calf Raises 60 10.10.8 9/25 LATS BACK
Weight Reps
Pull Ups 30 8.7.6
Lat Pulldown 110 10.9.9
Shoulder Press 120 6.7.0
Shoulder Fly 20 10.10.6
Calf Raises 60 10.8.10
Bicep Curl 130 7.0.0
 9/27 CHEST SHOULDERS 10/4 CHEST SHOULDERS
Weight Reps Weight Reps
Chest Press 90 10.10.8 Chest Press 90 10.9.9
Chest Fly 80 10.10.10 Chest Fly 80 10.9.8
Uppercuts 80 10.11.8 Uppercuts 80 10.10.8
Seated Mid Row 130 10.8.8 Seated Mid Row 130 10.10.9
Tricep Pushdown 50 10.9.7 Tricep Pushdown 50 10.6.7
Single Arm Shrug 120 25.22.18 Single Arm Shrug 120 25.22.18
ABS 110 10.7 ABS 110 10.7
Bicep Curl 120 Bicep Curl 120

9/28 LEGS 10/5 LEGS

Weight Reps Weight Reps
Bulgarian Split 75 9.9.6 Bulgarian Split 75 10.9.6
Side Leg Raise 40 Side Leg Raise 40
Inner Thigh 40 Inner Thigh 40
Hamstring Curl 20 12.11.12 Hamstring Curl 80 12.11.10
Leg Extension 120 10.10.8 Leg Extension 120 10.11.8

9/29 LATS BACK

Weight Reps
Pull Ups 30 9.8.6
Lat Pulldown 110 10.10.9
Shoulder Press 110 5.7.0
Shoulder Fly 20 10.10.6
Calf Raises 60 10.8.10
Bicep Curl 130 7.0.0

9/30 CHEST SHOULDERS

Weight Reps
Chest Press 90 8.10.8
Chest Fly 80 10.10.10
Uppercuts 80 10.11.8
Seated Mid Row 130 10.8.8
Tricep Pushdown 50 10.9.7
Single Arm Shrug 120 25.22.18
ABS 110 10.7
Bicep Curl 120

10/1 CHEST SHOULDERS

Weight Reps
Chest Press 90 10.8.8
Chest Fly 80 8.7.10
Uppercuts 80 10.10.8
Seated Mid Row 130 10.8.6
Tricep Pushdown 50 10.6.7
Single Arm Shrug 120 25.22.18
ABS 110 10.7
Bicep Curl 120
 10/27 CHEST SHOULDERS 11/1 CHEST SHOULDERS
Weight Reps Weight Reps
Chest Press 80 10.8.8 Chest Press 80 ✅ 10.10.10
Chest Fly 70 10.7.8 Chest Fly 70 ✅ 10.10.10
Uppercuts 80X 10.10.8 Uppercuts 70 ✅ 10.10.10
Seated Mid Row 120 10.10.7 Seated Mid Row 120 ✅ 10.10.10
Tricep Pushdown 50 Tricep Pushdown 50
Single Arm Shrug 120 Single Arm Shrug 120
ABS 110 DONE ABS 110 DONE
Bicep Curl 110 10.10.10 Bicep Curl 120 8.6.6

10/28 LEGS 11/2 LEGS

Weight Reps Weight Reps
Bulgarian Split 60 10.10.8 Bulgarian Split 70 8.7.8
Side Leg Raise 40 Side Leg Raise 40
Inner Thigh 40 Inner Thigh 40
Hamstring Curl 70 10.10.10 Hamstring Curl 80 10.10.10
Leg Extension 100 10.10.0 Leg Extension 110 10.10.0

10/29 LATS BACK 11/3 LATS BACK

Weight Reps Weight Reps
Pull Ups 20 10.9.9 Pull Ups 20 ✅ 10.10.9
Lat Pulldown 100 7.7.0 Lat Pulldown 100 ✅ 10.10.10
Shoulder Press 100 10.10.0 Shoulder Press 110 9.8.5
Shoulder Fly 20 10.10.6 Shoulder Fly 20 10.8.6
Calf Raises 60 10.8.10 Calf Raises 60 10.8.10
Bicep Curl 130 7.0.0 Bicep Curl 130 7.0.0

11/4 CHEST SHOULDERS

Weight Reps
Chest Press 90 7.8.7
Chest Fly 80 8.6.0
Uppercuts 80 10.10.10
Seated Mid Row 130 7.7.0
Tricep Pushdown 50
Single Arm Shrug 120
ABS 110 DONE
Bicep Curl 120 8.6.6

11/5 LEGS
Weight Reps
Bulgarian Split 70 7.7.7
Side Leg Raise 40
Inner Thigh 40
Hamstring Curl 80 ✅ 10.10.10
Leg Extension 120 8.8.6

11/6 LATS BACK

Weight Reps
Pull Ups 30 7.7.6
Lat Pulldown 110 8.10.0
Shoulder Press 110 10.10.8
Shoulder Fly 20 10.8.6
Calf Raises 60 10.8.10
 11/8 CHEST SHOULDERS 11/15 CHEST SHOULDERS
Weight Reps Weight Reps
Chest Press 90 9.9.8 Chest Press 100/90 6.5.8
Chest Fly 80 8.8.8 Chest Fly 80 10.10.1
Uppercuts 80 Uppercuts 80
Seated Mid Row 130 8.10.10 Seated Mid Ro 130 9.10.10
Tricep Pushdown 50 Bicep Curl 120 10.10.6
Single Arm Shrug 120
ABS 110 DONE 11/16 LEGS
Bicep Curl 120 10.10.6 Weight Reps
Bulgarian Split 60 9.9.6
11/9 LEGS Side Leg Raise 40
Weight Reps Inner Thigh 40
Bulgarian Split 70 8.8.7 Hamstring Curl 80 10.10.12
Side Leg Raise 40 Leg Extension 120
Inner Thigh 40
Hamstring Curl 80 8.8.8 only use hamstring
Leg Extension 120 10.10.10

11/10 LATS BACK 11/17 LATS BACK

Weight Reps Weight Reps
Pull Ups 30 8.8.7 Pull Ups 30 9.8.7
Lat Pulldown 110 9.9.7 Lat Pulldown 110
Shoulder Press 110 8.9.10 Shoulder Press 110 8.9.10
Shoulder Fly 20 10.8.6 Shoulder Fly 20 10.8.6
Calf Raises 60 10.8.10 Calf Raises 60 10.8.10

11/11 CHEST SHOULDERS 11/19 CHEST SHOULDERS 11/27 CHEST SHOULDERS

Weight Reps Weight Reps
Chest Press 90 11.11.10 Chest Press 100 7.8.6
Chest Fly 80 10.8.1 Chest Fly 80 12.10.1
Uppercuts 80 Uppercuts 80 8.8.6
Seated Mid Row 130 9.10.10 Seated Mid Ro 130 10.0.0
Bicep Curl 120 10.10.6
11/12 LEGS
Weight Reps 11/20 LEGS
Bulgarian Split 70 8.8.7 Weight Reps
Side Leg Raise 40 Bulgarian Split 60 9.9.6
Inner Thigh 40 Side Leg Raise 40
Hamstring Curl 80 ✅ 10.10 10 Inner Thigh 40
Leg Extension 120 11.11.12 Hamstring Curl 80 10.13.9
Leg Extension 110 10.10.10
11/13 LATS BACK
Weight Reps
Pull Ups 30 8.8.7
Lat Pulldown 110 9.9.7
Shoulder Press 110 8.9.10
Shoulder Fly 20 10.8.6
Calf Raises 60 10.8.10
 11/22 CHEST SHOULDERS 11/27 CHEST SHOULDERS
Weight Reps Weight Reps
Chest Press 100 9.10.7 Chest Press 100 10.10.8
Chest Fly 90 7.7.5 Chest Fly 90 7.7.5
Uppercuts 80 10.10.8 Uppercuts 80 10.10.8
Seated Mid Row 130 10.0.0 Seated Mid Row 130 10.0.0
Bicep Curl 120 10.10.6 Bicep Curl 120 10.10.6

11/23 LEGS 11/26 LEGS

Weight Reps Weight Reps
Bulgarian Split 60 10.9.6 Bulgarian Split 60 9.9.8
Side Leg Raise 40 Side Leg Raise 40
Inner Thigh 40 Inner Thigh 40
Hamstring Curl 80 10.13.13 Hamstring Curl 90 10.10.12 sit up, look
Leg Extension 110 10.12.0 Leg Extension 110 ✅ 12.13.0

11/25 LATS BACK 11/29 LATS BACK

Weight Reps Weight Reps
Pull Ups 30 10.10.6 Pull Ups 30 ✅ 10.10.9
Lat Pulldown 110 Lat Pulldown 110 10.11.0
Shoulder Press 110 10.10.10 Shoulder Press 110 ✅ 11.11.10
Shoulder Fly 20 10.8.6 Shoulder Fly 20 10.8.6
Calf Raises 60 10.8.10 Calf Raises 60 10.8.10

11/27 CHEST SHOULDERS 12/4 CHEST SHOULDERS

Weight Reps Weight Reps
Chest Press 100 10.10.8 Chest Press 100 9.10.10
Chest Fly 90 7.7.5 Chest Fly 90 8.8.8
Uppercuts 80 10.10.8 Uppercuts 80 10.10.8
Seated Mid Row 130 10.0.0 Seated Mid Row 130 10.0.0
Bicep Curl 120 10.10.6 Bicep Curl 120 10.10.6

11/26 LEGS 12/3 LEGS

Weight Reps Weight Reps
Bulgarian Split 60 10.10.8 Bulgarian Split 60 10.10.10
Side Leg Raise 40 Side Leg Raise 40
Inner Thigh 40 Inner Thigh 40
Hamstring Curl 90 10.13.13 Hamstring Curl 90 10.10.12
Leg Extension 110 10.12.0 Leg Extension 110 ✅ 12.13.0

12/2 LATS BACK

Weight Reps
Pull Ups 40 6.6.3
Lat Pulldown 120 7.6.5
Shoulder Press 110 11.11.10
Shoulder Fly 20 10.8.6
Calf Raises 60 10.8.10
 12/7 CHEST SHOULDERS 12/20 CHEST SHOULDERS
Weight Reps Weight Reps
Chest Press 100 10.10.0 Chest Press 100 10.10.9
Chest Fly 90 8.9.8 Chest Fly 90 9.7.8
Uppercuts 80 10.10.8 Uppercuts 80 10.10.8
Seated Mid Row 130 11.0.0 Seated Mid Ro 130 10.9.0
Bicep Curl 120 10.10.6 Bicep Curl 120 10.10.6

12/8 LEGS 12/21 LEGS

Weight Reps Weight Reps
Bulgarian Split 60 10.10.10 Bulgarian Split 60 ✅ 10.10.10
Side Leg Raise 40 Side Leg Raise 40
Inner Thigh 40 Inner Thigh 40
Hamstring Curl 90 10.10.12 Hamstring Curl 90 10.10.12
Leg Extension 110 ✅ 10.14.14 Leg Extension 110 ✅ 10.14.14

12/22 LATS BACK

Weight Reps
Pull Ups 40 6.5.4
12/9 LATS BACK Lat Pulldown 120 9.8.7
Weight Reps Shoulder Press 120 10.10.10
Pull Ups 40 3.5.0 Shoulder Fly 20 10.10.10
Lat Pulldown 120 8.7.7 Calf Raises 60 10.8.10
Shoulder Press 120 8.10.10
Shoulder Fly 20 10.10.10
Calf Raises 60 10.8.10

12/10 CHEST SHOULDERS

Weight Reps
Chest Press 100 10.10.8
Chest Fly 90 9.8.8
Uppercuts 80 10.10.8
Seated Mid Row 130 10.9.0
Bicep Curl 120 10.10.6
 12/28 CHEST SHOULDERS 11/5 CHEST SHOULDERS
Weight Reps Weight Reps
Chest Press 100 10.9.8 Chest Pres 100 9.8.7
Chest Fly 90 7.7.7 Chest Fly 90 7.7.7
Uppercuts 80 ✅ 10.10.10 Uppercuts 80 ✅ 10.10.10
Seated Mid Row 130 10.10.9 Seated Mi 130 10.10.9
Bicep Curl 120 10.10.6 Bicep Curl 120 10.10.6

12/29 LEGS 1/3 LEGS 1/10 LEGS

Weight Reps Weight Reps
Bulgarian Split 70 7.9.7 Bulgarian S 70 9.8.8 Bulgarian S
Side Leg Raise 40 Side Leg Ra 40 Side Leg Ra
Inner Thigh 40 Inner Thig 40 Inner Thig
Hamstring Curl 90 10.10.10 Hamstring 90 10.11.11 Hamstring
Leg Extension 120 10.14.14 Leg Extens 110 10.10.10 Leg Extens

12/31 LATS BACK 1/4 LATS BACK

Weight Reps Weight Reps
Pull Ups 40 7.6.5 Pull Ups 40 7.7.4
Lat Pulldown 120 10.9.8 Lat Pulldo 120 10.10.9
Shoulder Press 120 10.10.9 Shoulder P 120 11.11.10
Shoulder Fly 20 10.10.10 Shoulder F 20 10.10.10
Calf Raises 60 10.8.10 Calf Raises 60 10.8.10

1/1 CHEST SHOULDERS 1/5 CHEST SHOULDERS 1/14 LEGS

Weight Reps Weight Reps
Chest Press 100 10.9.8 Chest Pres 100 9.8.7 Bulgarian S
Chest Fly 90 9.7.7 Chest Fly 90 7.7.7 Side Leg Ra
Uppercuts 80 ✅ 10.10.10 Uppercuts 80 ✅ 10.10.10 Inner Thig
Seated Mid Row 130 10.10.9 Seated Mi 130 10.10.9 Hamstring
Bicep Curl 120 10.10.6 Bicep Curl 120 10.10.6 Leg Extens

1/7 LEGS
Weight Reps
Bulgarian S 70 10.10.10
Side Leg Ra 40
Inner Thig 40
Hamstring 90 ✅ 10.15.12 toes up
Leg Extens 110 13.13.10
 1/17 LEGS 1/24 LEGS
Weight Reps Weight
Bulgarian Split 80 8.8.7 Bulgarian S 80
Side Leg Raise 40 Side Leg Ra 40
Inner Thigh 40 Inner Thig 40
Hamstring Curl 100 9.9.11 toes up bacHamstring 100
Leg Extension 110 12.13.10 Leg Extens 110

1/10 LEGS 1/18 CHEST SHOULDERS 1/25 CHEST SHOULDERS

Weight Reps Weight Reps Weight
70 10.9.9 Chest Press 100 7.7.7 Chest Pres 100
40 Chest Fly 90 8.7.5 Chest Fly 90
40 Uppercuts 90 ✅ 10.10.10 Uppercuts 90 ✅
90 10.13.11 Seated Mid Row 130 10.10.9 Seated Mi 130
110 12.10.10 Bicep Curl 120 10.10.6 Bicep Curl 120

1/26 LATS BACK

Weight
Pull Ups 30
Lat Pulldo 120
Shoulder P 120
Shoulder F 20
Calf Raises 60

1/14 LEGS 1/20 LEGS 1/24 LEGS

Weight Reps Weight Reps Weight
70 ✅ 10.10.10 Bulgarian Split 80 9.9.7 Bulgarian S 80
40 Side Leg Raise 40 Side Leg Ra 40
40 Inner Thigh 40 Inner Thig 40
90 ✅ 10.15.13 toes up Hamstring Curl 100 9.9.11 Hamstring 100
110 13.13.10 Leg Extension 110 12.13.10 Leg Extens 110 ✅
 1/24 LEGS 1/30 CHEST SHOULDERS 2/7 CHEST SHOULDERS
Reps Weight Reps Weight Reps
10.10.10 Chest Pres 100 10.10.9 Chest Pres 100 9.12.10
Chest Fly 80 10.10.9 Chest Fly 80 11.111
Uppercuts 90 10.10.10 Uppercuts 80 10.10.10
10.12.10 Seated Mi 120 11.10.0 Seated Mi 130 10.10.0
12.15.10 Bicep Curl 120 10.10.6 Bicep Curl 120 10.10.6

CHEST SHOULDERS 2/1 LEGS 2/8 LEGS

Reps Weight Reps Weight Reps
10.10.5 Bulgarian S 80 10.10.10 Bulgarian S 80 10.10.10
8.7.5 Side Leg Ra 40 Side Leg Ra 40
10.10.10 Inner Thig 40 Inner Thig 40
10.10.9 Hamstring 100 10.14.10 Hamstring 90 12.14.10
10.10.6 Leg Extens 110 ✅ 15.14.10 Leg Extens 120 12.11.10

/26 LATS BACK 2/3 LATS BACK 2/9 LATS BACK

Reps Weight Reps Weight Reps
5.3.6 Pull Ups 30 7.3.6 Pull Ups 30 9.7.6
10.10.9 Lat Pulldo 110 10.9.9 Lat Pulldo 110 9.10.9
11.11.10 Shoulder P 90~110 15.15.12 Shoulder P 100 11.11.0
10.10.10 Shoulder F 20 10.10.10 Shoulder F 20 10.10.10
10.8.10 Calf Raises 60 10.8.10 Calf Raises 60 10.8.10

1/24 LEGS 2/4 LEGS 2/11 CHEST SHOULDERS

Reps Weight Reps Weight Reps
10.11.10 Bulgarian S 80 10.10.10 1 more Chest Pres 100 ✅ 9.11.11
Side Leg Ra 40 Chest Fly 80 11.11.10
Inner Thig 40 Uppercuts 80 10.10.10
6.11.10 Hamstring 90 12.14.10 full contra Seated Mi 130 10.10.0
15.15.10 Leg Extens 120 12.11.10 Bicep Curl 120 10.10.6
 2/14 LEGS 2/21 CHEST SHOULDERS 2/28 CHEST SHOULDERS
Weight Reps Weight Reps Weight
Bulgarian S 80 ✅ 10.10.10 Chest Pres 100 9.9.9 Chest Pres 100
Side Leg Ra 40 Chest Fly 80 11.11.10 Chest Fly 80 ✅
Inner Thig 40 Uppercuts 80 10.10.10 Uppercuts 80
Hamstring 90 10.15.10 Seated Mi 130 10.10.0 Seated Mi 130
Leg Extens 120 12.11.10 Bicep Curl 120 10.10.6 Bicep Curl 120

2/15 LATS BACK 2/23 LEGS 3/3 LEGS

Weight Reps Weight Reps Weight
Pull Ups 30 10.9.8 Bulgarian S 90 8.8.6 Bulgarian S 90
Lat Pulldo 110 8.10.9 Side Leg Ra 40 Side Leg Ra 40
Shoulder P 110 9.12.0 Inner Thig 40 Inner Thig 40
Shoulder F 20 10.10.10 Hamstring 90 12.14.10 Hamstring 90 ✅
Calf Raises 60 10.8.10 Leg Extens 120 12.11.10 Leg Extens 120

2/16 CHEST SHOULDERS 3/1 LATS BACK

Weight Reps Weight
Chest Pres 110 9.11.11 Pull Ups 30
Chest Fly 80 11.11.10 Lat Pulldo 110
Uppercuts 80 10.10.10 Shoulder P 110
Seated Mi 130 10.10.0 Shoulder F 20
Bicep Curl 120 10.10.6 Calf Raises 60

2/18 LEGS 2/26 LEGS

Weight Reps Weight Reps
Bulgarian S 90 8.8.8 Bulgarian S 90 9.8.0
Side Leg Ra 40 Side Leg Ra 40
Inner Thig 40 Inner Thig 40
Hamstring 90 10.12.12 Hamstring 90 12.14.10
Leg Extens 120 12.11.10 Leg Extens 120 12.11.10

2/19 LATS BACK

Weight Reps
Pull Ups 30 10.9.6
Lat Pulldo 110 10.10.10
Shoulder P 110 9.12.0
Shoulder F 20 10.10.10
Calf Raises 60 10.8.10
CHEST SHOULDERS 3/7 CHEST SHOULDERS 3/14 CHEST SHOULDERS
Reps Weight Reps Weight Reps
10.10.10 Chest Pres 100 10.10.11 Chest Pres 100 10.11.10
11.12.12 Chest Fly 90 9.9.0 Chest Fly 90 10.9.8
10.10.10 Uppercuts 80 10.10.10 Uppercuts 80 10.12.10
10.10.0 Seated Mi 130 10.10.0 Seated Mi 130 10.11.0
10.10.6 Bicep Curl 120 10.10.6 Bicep Curl 120 10.10.6

3/3 LEGS 3/8 LEGS 3/15 LEGS

Reps Weight Reps Weight Reps
10.10.7 Bulgarian S 90 9.9.7 Bulgarian S 90 8.8.7
Side Leg Ra 40 Side Leg Ra 40
Inner Thig 40 Inner Thig 40
13.13.10 Hamstring 100 9.10.0 Hamstring 100 9.10.0
12.11.10 Leg Extens 120 12.11.10 Leg Extens 120 12.11.10

/1 LATS BACK 3/10 LATS BACK 3/17 LATS BACK

Reps Weight Reps Weight Reps
10.9.8 Pull Ups 30 10.9.9 Pull Ups 30 10.10.9
10.10.8 Lat Pulldo 110 10.10.8 Lat Pulldo 110 10.10.8
10.10.10 Shoulder P 110 10.11.10 Shoulder P 110 10.13.13
10.10.10 Shoulder F 20 10.10.10 Shoulder F 20 11.11.10
10.8.10 Calf Raises 60 10.8.10 Calf Raises 60 10.8.10

3/19 CHEST SHOULDERS

Weight Reps
Chest Pres 100 10.10.10
Chest Fly 90 11.9.8
Uppercuts 80 10.12.10
Seated Mi 130 10.11.0
Bicep Curl 120 10.10.6
 3/24 CHEST SHOULDERS 3/28 CHEST SHOULDERS 4/4 CHEST SHOULDERS
Weight Reps Weight Reps Weight
Chest Pres 110 7.6.6 Chest Pres 110 8.8.7 Chest Pres 110
Chest Fly 90 10.11.10 Chest Fly 90 10.10.11 Chest Fly 90
Uppercuts 80 11.13.12 Uppercuts 80 15.15.15 Uppercuts 90
Seated Mi 130 10.11.0 Seated Mi 130 10.11.0 Seated Mi 130
Bicep Curl 120 10.10.6 Bicep Curl 120 10.10.6 Bicep Curl 120

3/21 LEGS 3/30 LEGS 4/5 LEGS

Weight Reps Weight Reps Weight
Bulgarian S 90 10.10.10 Bulgarian S 90 9.9.10 Bulgarian S 90
Side Leg Ra 40 Side Leg Ra 40 Side Leg Ra 40
Inner Thig 40 Inner Thig 40 Inner Thig 40
Hamstring 70 13.13.13 Hamstring 70 13.13.13 Hamstring 70 ✅
Leg Extens 120 12.11.10 Leg Extens 120 12.11.10 Leg Extens 120

3/25 LATS BACK 3/31 LATS BACK 4/6 LATS BACK

Weight Reps Weight Reps Weight
Pull Ups 30 ✅ 11.10.10 Pull Ups 40 7.8.6 Pull Ups 40
Lat Pulldo 110 10.10.10 Lat Pulldo 110 ✅ 11.11.10 Lat Pulldo 120
Shoulder P 110 10.12.13 Shoulder P 110 11.12.12 Shoulder P 120
Shoulder F 20 11.11.10 Shoulder F 20 11.11.10 Shoulder F 20
Calf Raises 60 10.8.10 Calf Raises 60 10.8.10 Calf Raises 60

4/8 CHEST SHOULDERS

Weight
Chest Pres 110
Chest Fly 90
Uppercuts 90
Seated Mi 130
Bicep Curl 120

4/9 LEGS
Weight
Bulgarian S 90
Side Leg Ra 40
Inner Thig 40
Hamstring 80
Leg Extens 120
HEST SHOULDERS 4/11 CHEST SHOULDERS 4/18 CHEST SHOULDERS
Reps Weight Reps Weight Reps
8.9.9 Chest Pres 110 10.10.10 Chest Pres 110 11.10.10
11.10.11 Chest Fly 90 12.12.11 Chest Fly 100 7.0.0
10.10.8 Uppercuts 90 11.11.10 Uppercuts 90 11.11.10
10.11.0 Seated Mi 130 10.12.0 Seated Mi 130 10.12.0
10.10.6 Bicep Curl 120 10.10.6 Bicep Curl 120 10.10.6

4/5 LEGS 4/12 LEGS

Reps Weight Reps
10.9.10 Bulgarian S 90 ✅ 10.10.10
Side Leg Ra 40
Inner Thig 40
15.17.15 Hamstring 80 15.17.15
12.11.10 Leg Extens 120 12.11.10

/6 LATS BACK 4/13 LATS BACK

Reps Weight Reps
9.8.7 Pull Ups 40 10.9.8
10.9.0 Lat Pulldo 120 11.9.0
7.9.10 Shoulder P 120 10.11.10
12.11.10 Shoulder F 20 12.11.10
10.8.10 Calf Raises 60 10.8.10

HEST SHOULDERS 4/15 CHEST SHOULDERS

Reps Weight Reps
8.8.7 Chest Pres 110 10.10.10
12.10.10 Chest Fly 90 12.12.11
9.10.8 Uppercuts 90 11.11.10
11.11.12 Seated Mi 130 10.12.0
10.10.6 Bicep Curl 120 10.10.6

4/9 LEGS
Reps
10.9.10

10.13.13
11
 6/4 CHEST SHOULDERS 6/12 LEGS 6/18 SHOULDERS
Weight Reps Weight Reps Weight
Chest Pres 55 10.0.0 Bulgarian S 35kg 10.7.6.5 Shoulder P 12
Chest Fly 100 7.0.0 Side Leg Ra 40 Rear Delt 22
Uppercuts 90 11.11.10 Inner Thig 40 Lat Fly 0
Seated Mi 130 10.12.0 Hamstring 80 15.17.15 Chest Pres 22
Bicep Curl 120 10.10.6 Leg Extens 120 12.11.10 Bicep Curl 120

6/5 LEGS 6/22 Chest/SHOULDERS

Weight Reps Weight
Bulgarian S 35kg 10.7.6.5 Shoulder P 12
Side Leg Ra 40 Rear Delt 22
Inner Thig 40 Lat Fly 0
Hamstring 80 15.17.15 Chest Pres 22
Leg Extens 120 12.11.10 Bicep Curl 120
18 SHOULDERS 6/26 SHOULDERS/BACJ 7/2 CHEST SHOULDERS
Reps Weight Reps Weight Reps
8.7.6 Shoulder Press 13 8.7.6 Chest Pres 22 ✅ 15.13.12
10.0.0 Rear Delt Row 22 10.0.0 Incline Pre 17.5 13.13.0
11.11.10 Lat Fly 0 11.11.10 Uppercuts 90 11.11.10
10.12.0 Pullup slow 22 10.6.0 Seated Mi 130 10.12.0
10.10.6 Bicep Curl 120 10.10.6 Bicep Curl 120 10.10.6

Chest/SHOULDERS 7/4 LEGS

Reps Weight Reps
15.13.13 Bulgarian S 35kg 10.7.6.5
10.0.0 Side Leg Ra 40
11.11.10 Inner Thig 40
10.12.0 Hamstring 80 15.17.15
10.10.6 Leg Extens 120 12.11.10
 7/9 SHOULDERS/BACK 7/16 LEGS
Weight Reps Weight Reps
Shoulder P 13 9.7.6 Bulgarian S 35kg 10.7.6.5
Rear Delt 22 10.0.0 Side Leg Ra 40
Lat Fly 0 11.11.10 Inner Thig 40
Pullup slo 22 10.6.0 Hamstring 80 15.17.15
Bicep Curl 120 10.10.6 Leg Extens 120 12.11.10

7/10 CHEST SHOULDERS 7/9 SHOULDERS/BACK

Weight Reps Weight Reps
Chest Pres 27 10.9.9 Shoulder P 13 9.7.6
Incline Pre 17.5 13.13.0 Rear Delt 22 10.0.0
Uppercuts 90 11.11.10 Lat Fly 0 11.11.10
Seated Mi 130 10.12.0 Pullup slo 22 10.6.0
Bicep Curl 120 10.10.6 Bicep Curl 120 10.10.6