Overala Resistance Plan

1 2 3 4 5 6
Legs Pull Push Legs Pull Push

Exercise Sets Reps Time Exercise Sets Reps Time Exercise Sets Reps Time Exercise Sets Reps Time Exercise Sets Reps Time Exercise Sets Reps Time
Deadlift 3 8 2 Pullups 3 8 2 Bench 3 8 2 Deadlift 3 8 2 Pullups 3 8 2 Bench 3 8 2
Squat 3 8 2 Machine Row 3 8 2 Incline 3 8 2 Squat 3 8 2 Machine Row 3 8 2 Incline 3 8 2
Kick Back 3 10 1:30 Lat Pulldown 3 10 1:30 Machine Bench 3 10 1:30 Kick Back 3 10 1:30 Lat Pulldown 3 10 1:30 Machine Bench 3 10 1:30
Leg Press 3 10 1:30 Curls 3 12 1:30 Machine OHP 3 12 1:30 Leg Press 3 10 1:30 Curls 3 12 1:30 Machine OHP 3 12 1:30
Leg Curl 3 10 1:30 Rear Peckdeck 3 12 1:30 Laterals 3 12 1:30 Leg Curl 3 10 1:30 Rear Peckdeck 3 12 1:30 Laterals 3 12 1:30
Abs 3 12 1 Obliques 3 12 1 Abs 3 12 1 Obliques 3 12 1
Plack Plack Plack Plack
 Week
Exercise | Round - 1 2 3 4 5 6 7 8
Deadlift 1
Squat
Kick Back 1
Leg Press
Leg Curl
Pullups
Machine Row
Lat Pulldown
Curls
Rear Peckdeck
Bench
Incline
Machine Bench
Machine OHP
Laterals
Obliques
Abs
Plack