Ebony-Kemp 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
Body Weight Hanging Leg Raise	1	12
	2	12
	3	12
Weighted Hanging Leg Raise	1	10
	2	10
	3	10
Machine Ab Crunch	1	15
	2	15
	3	15
Weighted Plank	1	30s
	2	30s
	3	30s
Barbell Plate Ab Twist	1	12
	2	12
	3	12
Bicycle Crunch	1	15
	2	15
	3	15
Russian Twist	1	20
	2	20
	3	20
High Pulley Oblique Cable Crunch	1	12
	2	12
	3	12
Cable Woodchop	1	12
	2	12
	3	12

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
Body Weight Ab Crunch	1	15
	2	15
	3	15
Body Weight Plank	1	30s
	2	30s
	3	30s
Hanging Knee Raise Oblique Crunch	1	10
	2	10
	3	10
Dumbbell Ab Twist	1	15
	2	15
	3	15
Weighted Chin Up	1	8
	2	8
	3	8
Cable Bar Biceps Curl	1	12
	2	12
	3	12
Barbell Reverse Grip Biceps Curl	1	10
	2	10
	3	10
Dumbbell Hammer Biceps Curl	1	12
	2	12
	3	12
Wrist Curls Palms Up	1	15
	2	15
	3	15

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
Dumbbell Alternate Biceps Curl	1	12
	2	12
	3	12
Machine Biceps Curl	1	15
	2	15
	3	15
Body Weight Chin Up	1	8
	2	8
	3	8
Barbell Push Press	1	10
	2	10
	3	10
Dumbbell Arnold Press	1	12
	2	12
	3	12
Cable Shoulder Press Seated	1	10
	2	10
	3	10
Barbell Seated Shoulder Press	1	10
	2	10
	3	10
Dumbbell Standing Shoulder Press	1	12
	2	12
	3	12
Body Weight Pike Push Up	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 Flat Bench Press	1	10
	2	10
	3	10
Machine Chest Press	1	12
	2	12
	3	12
Smith Machine Bench Press	1	10
	2	10
	3	10
Weighted Incline Push Up	1	12
	2	12
	3	12
Body Weight Push Up	1	15
	2	15
	3	15
Dumbbell Decline Bench Press	1	10
	2	10
	3	10
Cable Chest Press Standing	1	12
	2	12
	3	12
Body Weight Dip Chest Variation	1	10
	2	10
	3	10
Cable Incline Bench Press	1	12
	2	12
	3	12

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	10
	2	10
	3	10
Dumbbell Goblet Squat	1	12
	2	12
	3	12
Barbell Bulgarian Split Squat	1	10
	2	10
	3	10
Dumbbell Walking Lunge	1	12
	2	12
	3	12
Body Weight Pistol Squat	1	6
	2	6
	3	6
Barbell Step Up	1	10
	2	10
	3	10
Machine Leg Press	1	12
	2	12
	3	12
Body Weight Step Up	1	10
	2	10
	3	10
Barbell Deadlift	1	10
	2	10
	3	10