Feed

bench press (Sling Shot)

230x4 › 230x4 › 230x3 › 230x3

Seated Cable Row

175x13 › 175x13 › 175x13

Seated Dumbbell Overhead Press

70x5 › 60x13 › 50x20

Leg Press · Machine

365x12 › 365x12 › 365x12

Overhead Cable Triceps Extension

90x11 › 90x11 › 90x10 › 90x10

Incline Dumbbell Curl

40x10 › 35x12 › 35x12

Hammer Strength Shoulder Press · Machine

24x10 › 24x4 › 24x3 › 24x3 › 24x3

Hammer Pullups

13reps › 5reps › 4reps › 4reps › 3reps

Fly · Dumbbell(s)

20x12 › 20x5 › 20x5 › 20x4 › 20x4

EZ Bar Curl · Barbell

36x8 › 36x3 › 36x3 › 36x3 › 36x2

single arm tricep pushdown

17x13 › 17x8 › 17x2 › 17x2

Romanian Deadlift · Barbell

104x8 › 90x10

Leg Extension · Machine

75x10 › 65x10

Calf Raise · (Machine)

75x15 › 75x13

Abductor · Machine

50x13

Chin Up · Bodyweight

8reps › 8reps › 8reps › 8reps › 8reps › 8reps › 8reps › 8reps › 8reps › 8reps

Push-Ups · Bodyweight

10reps › 10reps › 10reps › 10reps › 10reps › 10reps › 10reps › 10reps › 10reps › 10reps › 10reps › 10reps › 10reps › 10reps › 10reps › 10reps › 10reps › 10reps › 10reps › 10reps

Triceps Dip · Bodyweight

10reps › 10reps › 10reps › 10reps

Sit-Up · Bodyweight

10reps › 10reps › 10reps › 10reps

Squat · Smith Machine

315x6 › 315x4 › 275x10 › 275x8

Single Leg Extension · Machine

70x12 › 70x5 › 70x3 › 70x3

Seated Calf Raise · (Machine)

160x12 › 160x6 › 160x5 › 160x4

Weighted AB Wheel

45x16 › 45x7 › 45x5

Abductor/Adductor

88x10 › 88x10 › 88x10

Reverse Crunch · Bodyweight

195x30 › 195

Crunch

145x30 › 145x30

Leg Raise · Bodyweight

1x30 › 1x30

Deadlift · barbell

225x3 › 225x3 › 275x3

T-Bar Row · Machine

90x8 › 135x8 › 140x8

Romanian Deadlift · Barbell

Preacher Curl · Barbell

60x3 › 60x5 › 60x5 › 60x7

Lat Pull Down · Cable

Standing Hammer Curl · Dumbbell(s)

99x8 › 104x8 › 110x8

Squat · barbell

130x10 › 115x10 › 102x10

Leg Curl · Machine

57.5x12 › 57.5x12 › 57.5x12 › 50x10 › 45x8

Bulgarian Split Squat · Bodyweight

20x10 › 20x10 › 20x10

Lunge · Dumbbell(s)

20x30 › 20x30

Standing Dumbbell Curl

17.5x10 › 17.5x10

Straight Bar Cable Triceps Extension

Curl · Barbell

Squat · barbell

130x10 › 115x10 › 102.5x10

Leg Curl · Machine

57.5x12 › 57.5x12 › 57.5x12 › 50x12 › 45x12

Bulgarian Split Squat · Bodyweight

24x10 › 24x10 › 24x10

Lunge · Dumbbell(s)

20x30 › 20x30

Standing Dumbbell Curl

17.5x10 › 17.5x10 › 17.5x12

Straight Bar Cable Triceps Extension

103.5x10 › 103.5x10 › 103.5x10 › 94.5x5 › 85.5x5

Curl · Barbell

25x21 › 25x21

Pin Zercher Squat

240x5 › 240x5 › 240x4

One-Arm Dumbbell Row

100x10 › 100x10 › 100x10

Leg Extension · Machine (Bulldozer)

150x12 › 150x8 › 150x6 › 150x4 › 150x4

Seated Cable Row (PR.O Savage)

175x8 › 175x10 › 175x4 › 175x4

Barbell Leg Curls (PR.O Savage)

50x10 › 50x9 › 50x4 › 55x5

Reverse Dumbbell Swings (Bulldozer)

25x10 › 25x7 › 25x5 › 25x4 › 25x5

Leg Press · Machine

100x6 › 90x9

Leg Curl · Machine

40x12 › 40x10 › 40x10

Leg Extension · Machine

30x12 › 30x11 › 30x11

hammer curl · cable

30x12 › 30x11

Two Arm Low Puller Cable Curl

20x11 › 20x11 › 20x9

reardelt cable flys

5x11 › 5x9 › 2.5x12

Shrug · Cable

95x17 › 95x12 › 95x11

axle bar deadlift

405x1 › 425x2 › 425x2

axle bar deadlift

440x1 › 440x1 › 440x1 › 440x1 › 440x1 › 440x1 › 440x1 › 440x1

Squat · barbell

315x2 › 315x2 › 345x2

Romanian Deadlift · Barbell

275x6 › 275x6 › 275x6

Leg Curl · Machine

45x12 › 60x10 › 60x10

Chest-Supported T-Bar Row · Machine

70x10 › 70x10 › 55x10

Lat Pull Down · Cable

180x7 › 180x6 › 180x6

Ab Wheel Rollout · Other

10reps › 10reps › 10reps

Pallof Press

10x12 › 10x12

Deadlift · barbell

430x5

Bow Bar Squat · Barbell

55x5 › 145x5 › 235x5 › 255x5

Good Mornings · Barbell

195x6 › 195x6 › 195x6

Power Shrug · Barbell

340x12 › 340x12 › 340x12

Dimel Deadlift

170x15 › 170x15

Seated Leg Curl · Machine

90x15 › 90x15 › 90x15

Bench Press · barbell (DDP)

260x6 › 230x9 › 175x12 › 175x8

Seated Dumbbell Overhead Press (DDP)

75x8 › 65x7 › 45x12 › 45x12

Chest Press · Machine

225x8 › 225x8 › 225x7

Side Dumbbell Cheat Laterals (Bulldozer)

30x16 › 30x5 › 30x3 › 30x3 › 30x3

JM Press · Barbell

105x10 › 105x10 › 105x8

Standing Dumbbell Curl

35x12 › 35x12 › 35x11 › 20x8 › 15x10 › 10x15

Machine Row High Pull (2 X 12 · Top set Progression.)

210x12 › 210x9

Reverse Pec Dec · Machine (2 X 12 - Top set Progression.)

145x14 › 145x9

Machine Ez bar Curl (DDP)

180x10 › 160x9 › 140x12 › 140x2 › 140x2

Leg Extension · Machine (3 X 12 - Top Set Progression)

235x11 › 235x9 › 235x8

Seated calf Raises (3 X 15 -Top set progression)

130x14 › 130x13 › 130x11

Barbell Row (Testing)

135x12 › 145x10 › 155x8 › 155x6

Trap Bar Shrug · Barbell (Testing)

210x12 › 210x10 › 210x8 › 210x6

Incline Dumbbell Curl (Testing)

40x12 › 40x7 › 35x9 › 35x9 › 30x7 › 30x7 › 30x7

Lat Pull Down · Cable (Testing)

145x6 › 130x10 › 115x8 › 100x6

Seated Cable Row (Testing)

145x5 › 130x12 › 115x12 › 100x12

Two Arm Low Puller Cable Curl (Testing)

50x12 › 50x11 › 40x12 › 40x8 › 30x12

Barbell Back Squat

225x8 › 225x8 › 225x10

Shoulder Press · barbell

105x9 › 105x9 › 105x11

Chin Up · Bodyweight

205x7 › 205x5 › 205x5

Romanian Deadlift · Barbell

165x12 › 165x12 › 165x12

Alternating Dumbbell Bench Press

60x12 › 60x12 › 60x13

Bench Press · barbell

100x6 › 90x10 › 80x13

Incline Bench Press · Barbell

75x6 › 67.5x8 › 62.5x10

Incline Dumbbell Bench Press

35x8 › 35x8 › 35x10

Incline Machine Chest Press

80x7 › 80x7 › 80x7

Guillotine Smith Bench Press

50x10 › 50x10 › 50x12

Pec Dec · Machine

75x51

Incline Dumbbell Fly

15x9 › 15x9 › 15x9

Curl · Cable

49x10 › 49x10 › 49x12

Spider Curl · Barbell

25x10 › 25x10 › 25x10

Standing Alternating Dumbbell Curl

17.5x8 › 17.5x8 › 17.5x7

Curl · Barbell

32.5x8 › 32.5x8 › 32.5x9

Cable Wood CHOP

42x10 › 42x10

Bicycle Crunch · Bodyweight

50reps

Bench Press · barbell (Power Sets)

225x4 › 225x4 › 225x4

Chest Dip · Bodyweight (Cluster Sets)

260x12 › 260x12 › 235x10

Overhead Press · Smith Machine (Pyramid Clusters)

165x7 › 150x12 › 150x10

Side Dumbbell Cheat Laterals (PR.O Density 60)

35x25 › 35x18 › 35x20 › 35x18

JM Press · Smith Machine (Pyramid Clusters)

190x7 › 185x3 › 165x8 › 165x7

Incline Dumbbell Curl (PR.O Density 60)

30x8 › 30x8 › 30x8 › 30x8

Howling 30s

20x30 › 20x30

Behind the Neck Press · Smith Machine

95x7 › 95x5 › 85x8 › 65x16

Seated Arnold Press · Dumbbell(s)

52.5x9 › 52.5x6 › 45x11

Single-Arm Lateral Raise · Dumbbell(s)

42.5x15 › 42.5x8 › 42.5x6 › 42.5x5

Side Lying Rear Delt Fly · Dumbbell(s)

17.5x12 › 17.5x5 › 17.5x3 › 17.5x3

Rope Cable Triceps Extension

70x12 › 70x6 › 70x4

Barbell Row (DDP · 2 sets)

265x12 › 270x8

Band-Assisted Chin Up

50x7 › 50x7

EZ Bar Curl · Barbell (SS-DR)

105x6 › 105x4 › 100x2 › 100

Chest-Supported Dumbbell Row (2 Spartan sets)

70x12 › 70x9

Lat Pulldown · Plate Stacked (SS-DR)

195x9 › 195x6 › 190x2 › 190x1

Squat · barbell

205x5 › 205x5

Seated Dumbbell Overhead Press

50x10 › 55x10 › 60x10

Standing Dumbbell Curl

40x9 › 40x9

Overhead Triceps Extension

40x10 › 40x10

Goblet Squat · Kettlebell(s)

50x12 › 50x12

Bench Press · Dumbbell(s)

50x10 › 50x9

Lunge · Dumbbell(s)

35x10 › 35x10

Seated Dumbbell Overhead Press

35x10 › 35x10

Romanian Deadlift · Dumbbell(s)

40x10 › 40x10

One-Arm Dumbbell Row

65x12 › 65x12

Standing Hammer Curl · Dumbbell(s)

30x12 › 30x12

Shrug · Dumbbell(s)

65x11 › 65x11 › 65x11

Bench Press · barbell

240x10 › 240x9 › 240x7 › 240x7

Chest Dip

70x11 › 70x6 › 70x5 › 15reps

Incline Dumbbell Bench Press

95x7 › 85x8 › 75x9

Chest Press · Machine

150x10 › 150x10 › 150x7

Tricep Rope Pushdown

50x20 › 50x12 › 50x10 › 40x12 › 40x12

Skull Destroyers · Barbell

50x30 › 50x30

Bench Press · barbell

185x8 › 185x7 › 185x7 › 170x8 › 170x8 › 170x8

Seated French Press · Barbell

70x12 › 70x12 › 70x10

Standing Behind the Neck Press · Barbell

10x8 › 10x8 › 10x8

Bench 30

210x8 › 210x8 › 210x6 › 210x3

Lat-Focused Dumbbell Row

70x12 › 72.5x12 › 72.5x9

Seated Dumbbell Overhead Press

65x10 › 65x9 › 65x3

Barrel Press · Dumbbell(s)

75x10 › 75x10 › 75x6

Row · Machine

12reps › 121x12 › 128x11

Shoulder Press · Machine

185x10 › 185x10 › 185x7

Wrist Curl · Barbell

30x20 › 30x21 › 30x21

machine chest press (seated) (2 X 12 · Top set Progression.)

190x10 › 190x8 › 190x2

Sin. Leg Horizontal Press (2 X 12 · Top set Progression.)

230x10 › 230x8

Seated Pin Press · Barbell (2 X 12 - Top set Progression.)

135x10 › 135x8 › 135x2

Local Machine Leg Curls (3 X 12 · Top Set Progression)

190x10 › 190x8 › 190x7

Bulldozer Seated Pushdown Tricep (Bulldozer (5))

240x8 › 240x3 › 240x2 › 240x2 › 240x2

Slingshot Bench Press

185x20 › 225x20 › 275x10

Alternating Dumbbell Bench Press

75x20 › 75x20

Push-Ups · Bodyweight

23reps › 20reps

Straight Bar Cable Triceps Extension

70x20 › 70x17 › 70x15

Seated Triceps Pushdowns

290x20 › 290x20

Squat · barbell

135x5 › 160x5 › 185x5 › 205x5 › 230x5

Bench Press · barbell

115x5 › 135x5 › 155x5 › 170x5 › 187.5x5

Pull Up · Bodyweight

4reps

Band-Assisted Pull Up

87x10 › 87x7

Curl · Barbell

65x10 › 65x10 › 65x10

Seated French Press · Barbell

55x12 › 55x12 › 55x12

Calf Raise · (Dumbbells)

83.5x15 › 83.5x15 › 83.5x15

Behind the Neck Press · Smith Machine (PR.O Savage)

37.5x8 › 37.5x10 › 37.5x3 › 37.5x2

Assisted Pullups (cable double progression nh)

60x13 › 60x12

Chest Press · Machine (Bulldozer cable)

50x12 › 50x4 › 50x3 › 50x2 › 50x2

Romanian Deadlift · Barbell (2s)

77.5x10 › 70x12

Triceps Pressdown Machine (Bulldozer cable)

70x17 › 70x9 › 70x6 › 70x6 › 70x5

Standing Hammer Curl · Dumbbell(s) (Bulldozer db)

16x8 › 16x4 › 16x3 › 16x3 › 16x3

Curl · Cable (Bulldozer cable)

25x13 › 25x5 › 25x4 › 25x3 › 25x3

Barbell Back Squat (2 Set 5# DDP)

225x6 › 225x6

Stiff Leg Deadlift (2 Set 5# DDP)

255x6 › 255x6

Bench Press · barbell (2 Set 5# DDP)

185x5 › 185x5

Crunch · Cable (1 set 2.5# progression)

92.5x11

Preacher Hammer Curl (1 set 2.5# progression)

35x9

Seated Behind the Neck Press · Barbell (1 set 2.5# progression)

105x8

Neutral Grip Pull Up · Bodyweight (1 set 2.5# progression)

222.5x6

Chest Dip · Bodyweight (1 set 2.5# progression)

250x5

One-Arm Dumbbell Row (1 set 2.5# progression)

80x10

Curl · Barbell (3 Set 2.5# rest pause)

95x7 › 95x3 › 95x2

Seated French Press · Barbell (3 Set 2.5# rest pause)

82x8 › 82x3 › 82x2

Bulldozer Laterals · Dumbbell(s) (3 Set 2.5# rest pause)

35x8 › 35x8 › 35x8

Squat · barbell

315x5 › 315x5 › 315x5 › 315x5

One-Arm Dumbbell Row

150x5 › 110x13

Incline Bench Press · Barbell

135x10 › 140x10 › 140x10

Partial Laterals

40x21 › 40x25 › 40x25

Skull Destroyers · Barbell

55x30 › 55x30

Curl · Barbell

90x8 › 90x8 › 90x8

Push-Ups · Bodyweight

230x39

Squat · barbell

315x5 › 315x5 › 315x5 › 315x5

One-Arm Dumbbell Row

150x5 › 110x13

Incline Bench Press · Barbell

135x10 › 140x10 › 140x10

Partial Laterals

40x21 › 40x25 › 40x25

Skull Destroyers · Barbell

55x30 › 55x30

Curl · Barbell

90x8 › 90x8 › 90x8

Push-Ups · Bodyweight

230x39

Bench Press · barbell (Avalanche 60/30 - RG 22)

50x12 › 50x11 › 50x11

Pendlay Row · Barbell (Avalanche 60/30 - RG 22)

70x12 › 70x10 › 70x10

Shoulder Press · Dumbbell (Density 3 x 10)

18x12 › 18x12

Swiss Bar Incline Bench Press · Barbell (3 x 8)

45x10 › 45x10

Chin Up · Bodyweight

15reps

Close Grip Bench Press · Barbell (RG 35)

47.5x12 › 47.5x12

Lying Chest Press Machine

78x11 › 78x4 › 78x4 › 78x3 › 78x3

Row · Bent Over Row - Barbell

70x16 › 70x4 › 70x4 › 70x4 › 70x4

Lateral Raise · Machine

40x12 › 40x4 › 40x4 › 40x4 › 40x4

Seated Alternating Dumbbell Curls

16x10 › 16x4 › 16x3 › 16x3 › 16x3

Rope Cable Triceps Extension

50x13 › 50x4 › 50x4 › 50x4 › 50x4

45 Degree Leg Press · Machine

200x15 › 200x4 › 200x3 › 200x3 › 200x3

Leg Curl · Machine

50x13 › 50x4 › 50x4 › 50x4 › 50x3

Calf Raise · (Machine)

75x14 › 75x5 › 75x5 › 75x5 › 75x5

Crunch · Cable

60x16 › 60x12

Pull Up · Bodyweight

75x1 › 40x6 › 35x6 › 25x8

Power Shrug · Smith Machine

375x15 › 375x12 › 375x10

Pullover · Dumbbell(s)

110x12 › 110x8 › 110x6

Smith Incline Chest Supported Row

115x12 › 115x6 › 115x5

Curl · Smith Machine

55x12 › 55x6 › 55x5

Short Band Curls

30reps › 30reps › 30reps › 30reps › 30reps › 30reps › 30reps › 30reps › 30reps › 30reps

Short Push Ups

30reps › 30reps › 30reps › 30reps › 30reps › 30reps › 30reps › 30reps › 30reps › 30reps

Short Band Rows

30reps › 30reps › 30reps › 30reps › 30reps › 30reps › 30reps › 30reps › 30reps › 30reps

Bench Press · barbell (2 Spartan sets)

205x12 › 205x7

Incline Bench Press · Barbell (2 Atlas sets)

235x3 › 225x6

Incline Dumbbell Bench Press (2 Spartan sets)

80x9 › 80x5

Fly · Dumbbell(s) (2 Spartan sets)

45x11 › 45x8

Plate Loaded Cable Crunch (PR.O Density 60)

125x15 › 125x13 › 125x12 › 125x10

Plate Loaded Cable Triceps Pushdown (PR.O Density 60)

105x12 › 105x8 › 105x8 › 105x6

Seated Leg Curl · Machine

75x11 › 75x11 › 75x20

Leg Extension · Machine

95x12 › 95x12 › 95x22

Hack Squat · Machine

100x8 › 90x13 › 80x12

45 Degree Leg Press · Machine

160x10 › 160x10 › 160x10 › 160x12

Leg Curl · Machine

53x8 › 53x8 › 53x8

Weighted Reverse Hyperextensions · Machine

30x15 › 30x15 › 30x15

Calf Raise · (Machine)

85x12 › 85x10 › 85x16

Seated Calf Raise · (Machine)

40x12 › 40x12 › 40x28

Crunch · Cable

77x12 › 77x12 › 77x12