02-16-2023, 03:07 AM
Note sure if my attachment is showing or not but here it is in ugly text form:
Day 1:
Rest Muscle Exercise Sets Reps Weight Note
2:00 Quad Hack Squat 2 12
2:00 Thigh DB Sumo Squat 1 12
2:00 Ham Prone leg curl 1 12
1:00 Calf Standing Calf Raise 4 12
1:00 Chest/Back Smith Incline/Rev PD 2 25 Superset
1:00 Sh/Abs LatRaise/Rope Crunch 2 25 Superset
1:00 Bis/Tris DB Curl/ Rope PD 2 25 Superset
Day 2:
Rest Muscle Exercise Sets Reps Weight Note
2:00 Chest Incline DB 3 12
2:00 Back DB Row 2 12
2:00 Delts Smith Shoulder Press 2 12
1:00 Thigh Smith Squat 2 25 Superset
1:00 Quad/Ham Leg press/ Stiff Leg D 2 25 Superset
Calf Leg Press Calf 1 25
Day 3:
Rest Muscle Exercise Rounds Reps Weight Note
Quad Leg Press 2 24
Thigh DB Sumo Squat 1 24
Ham Prone Leg Curl 1 24
Calf Smith Calf Raise 2 24
Bis DB Curl 1 24
Abs Rope Crunch 1 24
Day 4:
Rest Muscle Exercise Rounds Reps Weight Note
Bwide Pulldown 2 24
Bthick DB 1 arm row 2 24
Chest Pec Fly 1 24
Delts Front Raise 1 24
Tris Rope Tri PressD 1 24
Abs Rope Crunch 1 24
Day 1:
Rest Muscle Exercise Sets Reps Weight Note
2:00 Quad Hack Squat 2 12
2:00 Thigh DB Sumo Squat 1 12
2:00 Ham Prone leg curl 1 12
1:00 Calf Standing Calf Raise 4 12
1:00 Chest/Back Smith Incline/Rev PD 2 25 Superset
1:00 Sh/Abs LatRaise/Rope Crunch 2 25 Superset
1:00 Bis/Tris DB Curl/ Rope PD 2 25 Superset
Day 2:
Rest Muscle Exercise Sets Reps Weight Note
2:00 Chest Incline DB 3 12
2:00 Back DB Row 2 12
2:00 Delts Smith Shoulder Press 2 12
1:00 Thigh Smith Squat 2 25 Superset
1:00 Quad/Ham Leg press/ Stiff Leg D 2 25 Superset
Calf Leg Press Calf 1 25
Day 3:
Rest Muscle Exercise Rounds Reps Weight Note
Quad Leg Press 2 24
Thigh DB Sumo Squat 1 24
Ham Prone Leg Curl 1 24
Calf Smith Calf Raise 2 24
Bis DB Curl 1 24
Abs Rope Crunch 1 24
Day 4:
Rest Muscle Exercise Rounds Reps Weight Note
Bwide Pulldown 2 24
Bthick DB 1 arm row 2 24
Chest Pec Fly 1 24
Delts Front Raise 1 24
Tris Rope Tri PressD 1 24
Abs Rope Crunch 1 24