Back@It workout

Day 1	Sets/Reps		Week 1			Week 2			Week 3			Week 4
Exercise Movement	Set #	Goal Reps	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume
Barbell Plate Ab Twist	1	10
	2	10
	3	10
Machine Ab Crunch	1	12
	2	12
	3	12
Dumbbell Ab Twist	1	30
	2	30
	3	30
Body Weight Hanging Leg Raise	1	10
	2	10
	3	10
Dumbbell Ab Twist	1	12
	2	12
	3	12
Barbell Plate Ab Twist	1	12
	2	12
	3	12
Body Weight Ab Crunch	1	15
	2	15
	3	15
Body Weight Hanging Leg Raise	1	30
	2	30
	3	30
Russian Twist	1	15
	2	15
	3	15

Day 2	Sets/Reps		Week 1			Week 2			Week 3			Week 4
Exercise Movement	Set #	Goal Reps	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume
Dumbbell Incline Bench Biceps Curl	1	8
	2	8
	3	8
Barbell Close Grip Biceps Curl	1	10
	2	10
	3	10
Machine Assisted Chin Up	1	10
	2	10
	3	10
Dumbbell Reverse Grip Biceps Curl	1	12
	2	12
	3	12
Machine Biceps Curl	1	12
	2	12
	3	12
Barbell Regular Grip Biceps Curl	1	10
	2	10
	3	10
Machine Assisted Chin Up	1	6
	2	6
	3	6
Dumbbell Hammer Biceps Curl	1	10
	2	10
	3	10
Cable One Arm Biceps Curl	1	12
	2	12
	3	12

Day 3	Sets/Reps		Week 1			Week 2			Week 3			Week 4
Exercise Movement	Set #	Goal Reps	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume
Barbell Standing Shoulder Press	1	8
	2	8
	3	8
Dumbbell Side Lateral Raise	1	12
	2	12
	3	12
Machine Shoulder Press	1	10
	2	10
	3	10
Dumbbell Arnold Press	1	10
	2	10
	3	10
Barbell Upright Row	1	8
	2	8
	3	8
Dumbbell Standing One Arm Press	1	10
	2	10
	3	10
Machine Upright Row	1	10
	2	10
	3	10
Dumbbell Front Raise	1	10
	2	10
	3	10
Cable Front Raise	1	12
	2	12
	3	12

Day 4	Sets/Reps		Week 1			Week 2			Week 3			Week 4
Exercise Movement	Set #	Goal Reps	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume
Dumbbell Incline Bench Press	1	10
	2	10
	3	10
Barbell Flat Bench Press	1	8
	2	8
	3	8
Machine Chest Press	1	10
	2	10
	3	10
Cable Flat Bench Fly	1	12
	2	12
	3	12
Barbell Incline Bench Press	1	10
	2	10
	3	10
Cable Chest Press Standing	1	8
	2	8
	3	8
Cable Crossover	1	12
	2	12
	3	12
Barbell Decline Bench Press	1	8
	2	8
	3	8
Cable Incline Bench Fly	1	10
	2	10
	3	10

Day 5	Sets/Reps		Week 1			Week 2			Week 3			Week 4
Exercise Movement	Set #	Goal Reps	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume
Barbell Squat	1	8
	2	8
	3	8
	4	8
Dumbbell Walking Lunge	1	10
	2	10
	3	10
Machine Leg Press	1	10
	2	10
	3	10
Dumbbell Goblet Squat	1	12
	2	12
	3	12
Dumbbell Body Weight Squat	1	10
	2	10
	3	10
Barbell Romanian Deadlift	1	10
	2	10
	3	10
Dumbbell Stiff Legged Deadlift	1	10
	2	10
	3	10
	4	10
Machine Seated Leg Curl	1	12
	2	12
	3	12
Machine Calf Raise	1	15
	2	15
	3	15