Main-clone workout

Every week column is editable

Double click on the row with green background to edit the reps and weight.

Day 1	Sets/Reps		Week 1			Week 2
Exercise Movement	Set #	Goal Reps	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume
Weighted Hanging Leg Raise	1	10
	2	10
	3	10
Dumbbell Hammer Biceps Curl	1	12
	2	12
	3	12
Dumbbell Seated Shoulder Press	1	10
	2	10
	3	10
Dumbbell Flat Bench Press	1	10
	2	10
	3	10
Barbell Bent Over Row	1	10
	2	10
	3	10
Weighted Dips Triceps Variation	1	10
	2	10
	3	10

Day 2	Sets/Reps		Week 1			Week 2
Exercise Movement	Set #	Goal Reps	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume
Body Weight Pull Up	1	8
	2	8
	3	8
Cable Overhead Triceps Extension	1	12
	2	12
	3	12
Machine Chest Press	1	10
	2	10
	3	10
Barbell Standing Shoulder Press	1	10
	2	10
	3	10
Reverse Grip Barbell Curl	1	12
	2	12
	3	12
Weighted Plank	1	30s
	2	30s
	3	30s

Day 3	Sets/Reps		Week 1			Week 2
Exercise Movement	Set #	Goal Reps	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume
Hanging Knee Raise Oblique Crunch	1	10
	2	10
	3	10
Barbell T Bar Row	1	10
	2	10
	3	10
Machine Lateral Raise	1	12
	2	12
	3	12
Smith Machine Shoulder Press	1	10
	2	10
	3	10
Dumbbell Incline Bench Fly	1	12
	2	12
	3	12
Cable V Bar Lat Pull Down	1	10
	2	10
	3	10

Day 4	Sets/Reps		Week 1			Week 2
Exercise Movement	Set #	Goal Reps	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume
Dumbbell Concentration Biceps Curl	1	12
	2	12
	3	12
Weighted Chin Up	1	8
	2	8
	3	8
Cable Chest Press Seated	1	10
	2	10
	3	10
Body Weight Pike Push Up	1	10
	2	10
	3	10
Body Weight Back Extension	1	12
	2	12
	3	12
Cable Straight Bar Triceps Push Down	1	12
	2	12
	3	12