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    Mouhamed Hamoudi
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    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
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    20 views12 pages

    New Microsoft Excel Worksheet

    Uploaded by

    Mouhamed Hamoudi

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 12

    Monday:

    Back, Biceps,
    Shoulders
    Week 1 Week 2
    Exercise Total Total
    Sets Reps Weight Volume Weight Volume
    Movement Reps Reps
    Deadlift 4 12-Jun 0 0
    Barbell Rows 3 12-Oct 0 0
    T-bar Rows 3 12-Oct 0 0
    One-arm Dumbbell
    3 12-Oct 0 0
    Rows
    Barbell Curls 4 12-Oct 0 0
    Seated Alternating
    4 12-Oct 0 0
    Dumbbell Curls
    Preacher Curls 4 12-Oct 0 0
    Cable Curls 4 12-Oct 0 0
    Military Presses 4 12-Oct 0 0
    Seated Dumbbell
    4 12-Oct 0 0
    Press (SS1)
    Front Dumbbell
    4 12-Oct 0 0
    Press (SS1)

    Tuesday:
    Legs
    Week 1 Week 2
    Exercise Total Total
    Sets Reps Weight Volume Weight Volume
    Movement Reps Reps
    Squats 6 12-Feb 0 0
    Leg Presses 4 12-Oct 0 0

    Lunges 2 100 yards 0 0

    Stiff Leg Deadlifts 3 12-Oct 0 0


    Hamstring Curls 3 12-Oct 0 0

    Wednesday:
    Chest, Triceps
    Week 1 Week 2
    Exercise Total Total
    Sets Reps Weight Volume Weight Volume
    Movements Reps Reps
    Bench Press 5 12-Oct 0 0

    Incline Bench Press 3 12-Oct 0 0

    Dumbbell Press 3 12-Oct 0 0


    Dumbbell Flyes 4 12-Oct 0 0
    Seated Cambered
    3 12-Oct 0 0
    Bar Extensions
    Seated Dumbbell
    4 12-Oct 0 0
    Extensions
    Close Grip Bench
    4 12-Oct 0 0
    Press

    hursday: Back, Biceps, Shoulders


    Week 1 Week 2
    Exercise Total Total
    Sets Reps Weight Volume Weight Volume
    Movements Reps Reps
    Barbell Rows 5 6-Oct 0 0
    Low Pulley Rows 5 15 0 0
    Lat Pulldowns 5 6-Oct 0 0

    Front Lat Pulldowns 5 10 0 0

    Spider Curls 4 12 0 0
    Machine Curls 4 15 0 0
    Stanidng Cable
    4 10 0 0
    Curls
    Seated Dumbbell
    3 15-20 0 0
    Press
    Front Lateral
    3 15-20 0 0
    Dumbbell Raises
    Machine Raises 3 15-20 0 0

    Friday: Legs
    Week 1 Week 2
    Exercise Total Total
    Sets Reps Weight Volume Weight Volume
    Movements Reps Reps
    Leg Extensions 4 30 0 0
    Front Squats 4 15-Dec 0 0
    Hack Squats 3 12-Oct 0 0
    Standing Leg Curls 3 15-Dec 0 0
    Lying Leg Curls 4 12 0 0

    Saturday:
    Chest,
    Triceps,
    Calves
    Week 1 Week 2
    Exercise Total Total
    Sets Reps Weight Volume Weight Volume
    Movement Reps Reps
    Incline Dumbbell
    4 12-Oct 0 0
    Press
    Decline Bench
    3 12-Oct 0 0
    Press
    Incline Dumbbell
    3 12-Oct 0 0
    Flyes
    Decline Dumbbell
    3 12-Oct 0 0
    Press

    Skullcrushers (SS1) 4 12-Oct 0 0

    Machine Pressdown
    4 12-Oct 0 0
    Dips (SS1)

    Seated Tricep
    4 12-Oct 0 0
    Extensions (SS1)
    Donkey Raises 4 12-Oct 0 0
    Seated Calf Raises 4 12-Oct 0 0
    Crunches 3 AMRAP 0 0
    Week 3 Week 4 Week 5 Week 6
    Total Total Total
    Weight Volume Weight Volume Weight Volume Weight
    Reps Reps Reps
    0 0 0
    0 0 0
    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0
    0 0 0
    0 0 0

    0 0 0

    0 0 0

    Week 3 Week 4 Week 5 Week 6


    Total Total Total
    Weight Volume Weight Volume Weight Volume Weight
    Reps Reps Reps
    0 0 0
    0 0 0

    0 0 0

    0 0 0
    0 0 0

    Week 3 Week 4 Week 5 Week 6


    Total Total Total
    Weight Volume Weight Volume Weight Volume Weight
    Reps Reps Reps
    0 0 0

    0 0 0

    0 0 0
    0 0 0
    0 0 0

    0 0 0

    0 0 0

    Week 3 Week 4 Week 5 Week 6


    Total Total Total
    Weight Volume Weight Volume Weight Volume Weight
    Reps Reps Reps
    0 0 0
    0 0 0
    0 0 0

    0 0 0

    0 0 0
    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    Week 3 Week 4 Week 5 Week 6


    Total Total Total
    Weight Volume Weight Volume Weight Volume Weight
    Reps Reps Reps
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0

    Week 3 Week 4 Week 5 Week 6


    Total Total Total
    Weight Volume Weight Volume Weight Volume Weight
    Reps Reps Reps

    0 0 0
    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0
    0 0 0
    0 0 0
    Week 6 Week 7 Week 8 Week 9
    Total Total Total Total
    Volume Weight Volume Weight Volume Weight
    Reps Reps Reps Reps
    0 0 0
    0 0 0
    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0
    0 0 0
    0 0 0

    0 0 0

    0 0 0

    Week 6 Week 7 Week 8 Week 9


    Total Total Total Total
    Volume Weight Volume Weight Volume Weight
    Reps Reps Reps Reps
    0 0 0
    0 0 0

    0 0 0

    0 0 0
    0 0 0

    Week 6 Week 7 Week 8 Week 9


    Total Total Total Total
    Volume Weight Volume Weight Volume Weight
    Reps Reps Reps Reps
    0 0 0

    0 0 0

    0 0 0
    0 0 0
    0 0 0

    0 0 0

    0 0 0

    Week 6 Week 7 Week 8 Week 9


    Total Total Total Total
    Volume Weight Volume Weight Volume Weight
    Reps Reps Reps Reps
    0 0 0
    0 0 0
    0 0 0

    0 0 0

    0 0 0
    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    Week 6 Week 7 Week 8 Week 9


    Total Total Total Total
    Volume Weight Volume Weight Volume Weight
    Reps Reps Reps Reps
    0 0 0
    0 0 0
    0 0 0
    0 0 0
    0 0 0

    Week 6 Week 7 Week 8 Week 9


    Total Total Total Total
    Volume Weight Volume Weight Volume Weight
    Reps Reps Reps Reps

    0 0 0
    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0
    0 0 0
    0 0 0
    Week 9 Week 10 Week 11 Week 12
    Total Total Total
    Volume Weight Volume Weight Volume Weight Volume
    Reps Reps Reps
    0 0 0 0
    0 0 0 0
    0 0 0 0

    0 0 0 0

    0 0 0 0

    0 0 0 0

    0 0 0 0
    0 0 0 0
    0 0 0 0

    0 0 0 0

    0 0 0 0

    Week 9 Week 10 Week 11 Week 12


    Total Total Total
    Volume Weight Volume Weight Volume Weight Volume
    Reps Reps Reps
    0 0 0 0
    0 0 0 0

    0 0 0 0

    0 0 0 0
    0 0 0 0

    Week 9 Week 10 Week 11 Week 12


    Total Total Total
    Volume Weight Volume Weight Volume Weight Volume
    Reps Reps Reps
    0 0 0 0

    0 0 0 0

    0 0 0 0
    0 0 0 0
    0 0 0 0

    0 0 0 0

    0 0 0 0

    Week 9 Week 10 Week 11 Week 12


    Total Total Total
    Volume Weight Volume Weight Volume Weight Volume
    Reps Reps Reps
    0 0 0 0
    0 0 0 0
    0 0 0 0

    0 0 0 0

    0 0 0 0
    0 0 0 0

    0 0 0 0

    0 0 0 0

    0 0 0 0

    0 0 0 0

    Week 9 Week 10 Week 11 Week 12


    Total Total Total
    Volume Weight Volume Weight Volume Weight Volume
    Reps Reps Reps
    0 0 0 0
    0 0 0 0
    0 0 0 0
    0 0 0 0
    0 0 0 0

    Week 9 Week 10 Week 11 Week 12


    Total Total Total
    Volume Weight Volume Weight Volume Weight Volume
    Reps Reps Reps

    0 0 0 0
    0 0 0 0

    0 0 0 0

    0 0 0 0

    0 0 0 0

    0 0 0 0

    0 0 0 0

    0 0 0 0
    0 0 0 0
    0 0 0 0

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