Help
Week 1
[Name]
*
Date
Day 1
Machine Adduction
15 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Hamstring Curls
12 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Smith Machine Hip Thrust
15 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Heel Elevated Gob Squats
12 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
KB Swings
15 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Step Ups
15 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Day 2
Y Raises
12 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Rope Face Pulls
12 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
DB Lateral Raises
12 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Bench Tricep Dips
15 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Reverse Fly Machine
12 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Tricep Cable Push Downs
15 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Day 3
Lunges
12 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Machine Adduction
12 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Leg Press
10 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Hip Thrust
20 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Leg Extension
15 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Reverse Lunges
12 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Day 4
Wide Grip Cable Lat Pull-down
12 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Close Grip Cable Row
12 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Bent over BB Rows reverse Grip
12 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
DB Bicep Curls
12 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Single Arm DB Row
12 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Bicep Hammer Curls
12 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Day 5
Machine Abduction
15 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Seated Hamstring curls
12 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Sumo Squats
12 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Banded Hip Thrusts
20 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
DB RDLS
12 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Banded lateral walks
20 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Daily Abs
Planks
30 Seconds
Set 1
LBS
Set 2
LBS
Set 3
LBS
Alternate Pikes
20 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Russian Twists
30 Seconds
Set 1
LBS
Set 2
LBS
Set 3
LBS
Leg Raises
15 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Ball Crunches
25 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Captian’s Chair Hanging Leg Raises
15 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
