pull sets reps push sets

Medows row 3 6 a 10 Bench press 4

Chest-supported row 4 6 a 10 Fly 3
Single arm lat PD 3 10 a 15 Cable pressdown 4
Cable upright row 4 8 a 12 Dumbell lateral raise 4
Cable lateral raise 4 10 a 15 single arm preacher curl 3
…............................... …................ …................ Machine curl 3

pull KG/LB reps push KG/LB

Medows row 50lb 11-Jan Bench press
Chest-supported row 45 11-Jan Fly
Single arm lat PD Cable pressdown
Cable upright row Dumbell lateral raise
Cable lateral raise single arm preacher curl
…............................... …................ Machine curl
 WORKOUT
reps legs 1 sets reps CHEST/BACK SETS
5 a 8 BOS Hack squat 5 6 a 10 Neutral grip lpd 4
10 a 15 Weighted back extention 3 6 a 10 Machine bench press 4
8 a 12 Single leg smith machine 3 8 a 12 Chest-supported row 3
8 a 12 Leg extension 4 8 a 15 Machine fly 3
8 a 12 Machine calf raise 5 8 a 15 Straight arm lpd 3
8 a 12 Seated harmstring 3 8 a 15 Cable upright row 4

PROGRESS
reps legs 1 KG/LB reps CHEST/BACK KG/LB
Hack squat Neutral grip lpd
Weighted back extention Machine bench press
Single leg smith machine Chest-supported row
Leg extension Machine fly
Machine calf raise Straight arm lpd
Seated harmstring Cable upright row
 REPS SHOULDERS/ARMS SETS REPS LEGS 2 SETS
6 a 10 Machine overhead press 3 6 a 10 lying hs curl 4
8 a 12 Floor press 4 8 a 12 leg press 5
8 a 15 Seated hammer curl 3 6 a 10 leg press calf raise 5
8 a 15 Overhead cable extension 4 12 a 15 Bulgarian split squat 3
12 a 15 Inclined bench curl 3 8 a 12 romanian dl 3
12 a 15 lateral raises 4 12 a 15 …............................ …...............

REPS SHOULDERS/ARMS KG/LB REPS LEGS 2 KG/LB

Machine overhead press lying hs curl
Floor press leg press
Seated hammer curl leg press calf raise
Overhead cable extension Bulgarian split squat
Inclined bench curl romanian dl
lateral raises …............................ …...............
 REPS
8 a 12
8 a 12
8 a 15
8 a 12
8 a 12
…................

REPS

…................